lunchdinner
Foxtail Millet Khichdi
A comforting one-pot meal with foxtail millet, lentils, and vegetables. Naturally low GI and packed with fiber for steady blood sugar.
Prep 10 mins
Cook 25 mins
Serves 4
GI: Low (45-50)
Ingredients
0 / 14 checked
NUTRITION PER SERVING
Calories
285 kcal
Protein
11g
Carbs
48g
Fiber
7g
Fat
6g
YOUR SHOPPING LIST (14)
- • 1 cup foxtail millet (kangni), soaked 20 mins
- • 1/2 cup yellow moong dal, soaked
- • 1 medium onion, finely chopped
- • 1 tomato, chopped
- • 1 cup mixed vegetables (carrots, beans, peas)
- • 1 tsp cumin seeds
- • 1/2 tsp turmeric powder
- • 1 tsp ginger-garlic paste
- • 4-5 curry leaves
- • 2 green chilies, slit (optional)
- • 4 cups water or vegetable broth
- • 1 tbsp ghee or oil
- • Salt to taste
- • Fresh coriander for garnish
Step-by-step Instructions
- 1Wash and soak foxtail millet and moong dal for 20 minutes. Drain.
- 2Heat ghee/oil in a pressure cooker or heavy pot. Add cumin seeds and let them splutter.
- 3Add curry leaves, green chilies, and ginger-garlic paste. Sauté for 30 seconds.
- 4Add chopped onion and cook until translucent. Then add tomato and cook till soft.
- 5Add turmeric, mixed vegetables, soaked millet and dal. Stir well.
- 6Add water/broth and salt. Pressure cook for 3 whistles (or simmer covered 20-25 mins until soft).
- 7Let pressure release naturally. Fluff gently with fork.
- 8Garnish with fresh coriander. Serve hot with curd, pickle, or a side of roasted papad.
DR. MEERA’S TIP
Foxtail millet has a low glycemic index and is rich in magnesium which helps improve insulin sensitivity. Soak grains well to reduce cooking time and improve digestibility. For even lower GI, increase the dal-to-millet ratio slightly.
Blood sugar note: Excellent choice for both type 1 and type 2 diabetes. The soluble fiber slows carb absorption. Pair with a small bowl of curd for added protein and probiotics.