Heart-Healthy Beans Khichdi
Discover the ultimate comfort food makeover with this **Heart-Healthy Beans Khichdi**, a nourishing twist on the classic Indian dish. Packed with **fiber-rich brown rice, protein-loaded green lentils, black beans, and kidney beans**, this recipe is both hearty and wholesome. Seasoned with fragrant **cumin, turmeric, ginger, and garlic**, and brightened with fresh **cilantro and a zesty splash of lemon**, every bite bursts with flavor while supporting your heart health. Cooked in **low-sodium vegetable broth** and loaded with colorful vegetables like carrots and green peas, this one-pot meal is perfect for a satisfying, well-balanced dinner. Bonus: It's easy to prepare, naturally gluten-free, and ideal for meal prep. Try this plant-based powerhouse dish that brings comfort, flavor, and nutrition to your table!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Green lentils
- 0.5 cup Black beans
- 0.5 cup Kidney beans
- 2 tablespoons Olive oil
- 1 medium Onion
- 3 Garlic cloves
- 1 inch piece Ginger
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 Green chili
- 1 large Carrot
- 0.5 cup Green peas
- 4 cups Low-sodium vegetable broth
- 0.25 cup Cilantro
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 Lemon
Instructions
Rinse the brown rice, green lentils, black beans, and kidney beans under cold water until the water runs clear. Drain and set aside.
In a large pot, heat olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
Add chopped onion, minced garlic, and grated ginger. Sauté until the onion turns translucent.
Add chopped green chili and turmeric powder, and stir for 1 minute to release their flavors.
Dice the carrot and add it to the pot along with the green peas. Sauté for another 2 minutes.
Add the rinsed rice, lentils, black beans, and kidney beans to the pot. Stir them in with the vegetables.
Pour in the low-sodium vegetable broth, and season with salt and black pepper. Stir well and bring to a boil.
Once the mixture reaches a boil, reduce the heat to low, cover the pot, and let it simmer for 35 to 40 minutes, or until the rice and beans are cooked and the liquid is absorbed.
Remove from heat and let the khichdi rest, covered, for 5 minutes.
Fluff the khichdi with a fork, stir in freshly chopped cilantro, and squeeze lemon juice over the top before serving.
Nutrition Facts
Calories |
1052 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 43% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3668 mg | 159% | |
| Total Carbohydrate | 162.0 g | 59% | |
| Dietary Fiber | 35.2 g | 126% | |
| Total Sugars | 25.9 g | ||
| Protein | 34.6 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 350 mg | 27% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 2644 mg | 56% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
