West Bengal Recipes
 
Bhoona Khichuri  
   
Serves 6-8

Ingredients
500 g rice (gobindabhog chal) 250 g green gram (moog dal)
250 g bengal gram (chhola dal) 250 g onions
1 tsp ginger paste 4 cloves
1 inch cinnamon stick 3 green cardamom pods
4 bay leaves 6 tbsp white oil
˝ tsp turmeric powder ˝ tsp sugar
1 tbsp ghee Salt to taste

Method

Fry green gram in a dry pan until brown. Boil bengal gram to make it a bit soft (not full boiled). Slash the onions and fry until light brown. Heat oil in a pan. Add cloves, green cardamoms, cinnamon and bay leaves. Add rice and fry until light brown. Add ginger paste, turmeric and sauté. Add the pulses. Add water so that rice and pulses are fully immersed in water. Cover and cook in low heat for 10-15 minutes, stirring occasionally. Take some grains in a spatula and check if rice is cooked. Add the fried onion and remove from heat. Spread ghee and serve hot.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 766 Carotene  ( μg ) 169.39
Protein (g) 25.06 Vitamin C  (mg) 5.0
Carbohydrate (g) 119.77 Mg  (mg) 190.04
Fat (g) 20.8 Na  (mg) 43.5
Fibre (g) 1.27 K  (mg) 832.08
Minerals (g) 3.26 Mn  (mg) 1.48
Calcium  (mg) 82.63 Zn  (mg) 3.23
Phosphorus  (mg) 461.33 Cr  (mg) 0.01
Iron  (mg) 4.7    

Modification
Reduce the amount of oil used to 20-30 ml

Ingredients
500 g rice (gobindabhog chal) 250 g green gram (moog dal)
250 g bengal gram (chhola dal) 250 g onions
1 tsp ginger paste

4 cloves

1 inch cinnamon stick 3 green cardamom pods

4 bay leaves

2 tbs white oil
½ tsp turmeric powder ½ tsp sugar
1 tbsp ghee

Salt to taste


NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 654
Protein (g) 25.06
Carbohydrate (g) 119.77
Fat (g) 8.3
Fibre (g) 1.27
Minerals (g) 3.26