Masala Matki & Soya Protein Recovery Khichdi
Masala Matki & Soya Protein Recovery Khichdi — a fitness-focused recipe with full nutritional breakdown.
The Preparation
Step 1
Soak the soya chunks in hot water for 15 minutes, then squeeze out the excess water thoroughly and set aside.
Step 2
Rinse the broken wheat (dalia) and sprouted moth beans under running water and drain.
Step 3
Heat mustard oil in a pressure cooker until it reaches smoking point, then reduce heat and add cumin seeds, mustard seeds, and curry leaves.
Step 4
Add the chopped onions and green chillies. Sauté until the onions turn translucent and light golden brown.
Step 5
Add the ginger-garlic paste and sauté for 1 minute until the raw aroma disappears.
Step 6
Incorporate the chopped tomatoes, turmeric, red chilli powder, and salt. Cook until the tomatoes become soft and the oil starts to separate.
Step 7
Add the squeezed soya chunks, sprouted moth beans, and broken wheat. Sauté for 2 minutes to toast the grains and coat them with the masala.
Step 8
Pour in 2.5 cups of water and stir well. Close the pressure cooker lid and cook for 3 to 4 whistles on medium heat.
Step 9
Allow the pressure to release naturally. Open the lid and gently fluff the khichdi.
Step 10
Sprinkle garam masala, squeeze fresh lemon juice over the top, and garnish with chopped coriander. Serve hot.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 425 kcal |
| Protein | 36g |
| Carbs | 44g |
| Fat | 11g |
| Fiber | 10g |
| Sugar | 5g |
| Sodium | 480mg |
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