Heart-Healthy Bhuni Kichri
Elevate your healthy eating game with this Heart-Healthy Bhuni Kichri, a wholesome twist on the traditional comfort food classic. Packed with nutrient-rich brown rice, protein-loaded split moong dal, and a medley of vibrant vegetables like carrots, peas, and spinach, this recipe offers irresistible layers of flavor with a heart-smart touch. Aromatic spices including cumin seeds, turmeric, and bay leaves lend a warm, earthy taste while olive oil keeps it light and heart-friendly. Perfectly simmered to creamy perfection, this one-pot dish is an excellent source of fiber and plant-based goodness. Ready in under an hour, it’s an easy meal ideal for weekday dinners or meal prepping. Garnished with fresh cilantro, this fragrant dish is as visually delightful as it is nutritious—making it a must-try for those seeking a heart-healthy, delicious vegetarian option.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Split moong dal (green gram lentils)
- 2 tablespoons Olive oil
- 1 large Onion, finely sliced
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 2 pieces Bay leaves
- 1 medium Carrot, diced
- 0.5 cup Green peas, fresh or frozen
- 1 cup Spinach, chopped
- 1 teaspoon Salt
- 0.25 teaspoon Black pepper
- 4 cups Water
- 0.25 cup Fresh cilantro, chopped
Instructions
Rinse the brown rice and split moong dal under running water until the water runs clear. Set aside to drain.
In a large pan, heat olive oil over medium heat. Add sliced onions and sauté until they turn golden brown, about 5-7 minutes.
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Add the cumin seeds, bay leaves, and turmeric powder, and sauté for another 1 minute.
Add the drained rice and dal mixture to the pan, stirring to coat with the spices and oil. Cook for about 4-5 minutes, allowing the rice to begin toasting slightly.
Add the diced carrot, green peas, and chopped spinach to the pan. Cook, stirring occasionally, for another 3-4 minutes.
Pour in the water and add salt and black pepper. Stir everything together and bring to a boil.
Once boiling, reduce the heat to low, cover the pan with a lid, and allow the mixture to simmer. Cook for about 25-30 minutes, or until the rice and lentils are cooked and have absorbed the water.
Remove from heat and let it sit, covered, for another 5 minutes to allow the flavors to meld.
Fluff the Bhuni Kichri with a fork and garnish with freshly chopped cilantro before serving.
Nutrition Facts
Calories |
1020 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.2 g | 43% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2527 mg | 110% | |
| Total Carbohydrate | 146.1 g | 53% | |
| Dietary Fiber | 24.4 g | 87% | |
| Total Sugars | 21.4 g | ||
| Protein | 40.1 g | 80% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 409 mg | 31% | |
| Iron | 15.2 mg | 84% | |
| Potassium | 2481 mg | 53% | |
*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.
