Heart-Healthy Classic Indian Khichadi
Indulge in the comforting goodness of **Heart-Healthy Classic Indian Khichadi**, a wholesome one-pot meal rich in flavor and nutrition. This recipe reimagines the traditional Indian khichadi with a focus on heart-healthy ingredients like fiber-packed brown rice, protein-rich moong dal, and an array of vibrant vegetables including carrots, green beans, peas, and spinach. Fragrant spices like cumin, mustard seeds, turmeric, and a hint of ginger elevate its taste while promoting digestive health. Simmered to a creamy, savory perfection, this dish is perfect for a nourishing weeknight dinner or a cozy lunch. Garnished with fresh coriander and a bright squeeze of lemon, this khichadi is not only delicious but also easy to prepare in under 45 minutes, making it ideal for anyone seeking a balanced, nutritious meal. Discover the ultimate blend of flavor and wellness with this satisfying, vegan, and gluten-free classic!
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Recipe Information
Ingredients
- 1 cup brown rice
- 0.5 cup split yellow moong dal (yellow lentils)
- 4 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 0.5 teaspoon mustard seeds
- 1 whole bay leaf
- 1 inch piece, grated ginger
- 2 cloves, minced garlic
- 1 whole, slit green chilies
- 1 medium, diced carrot
- 0.5 cup, chopped green beans
- 0.5 cup, frozen or fresh green peas
- 1 cup, chopped spinach
- 1 teaspoon or to taste salt
- 2 tablespoons olive oil
- 2 tablespoons, chopped coriander leaves
- 1 wedge, for serving lemon
Instructions
Rinse the brown rice and moong dal thoroughly under running water until the water runs clear. This step removes excess starch and minimizes stickiness.
In a deep pot, heat olive oil over medium heat. Add the cumin seeds and mustard seeds, and allow them to sputter.
Stir in the bay leaf, grated ginger, and minced garlic. Sauté for about a minute or until the garlic turns golden and fragrant.
Add the slit green chilies, diced carrots, chopped green beans, and green peas. Sauté the vegetables for 3-4 minutes until they slightly soften.
Stir in the chopped spinach and cook for another 1 minute until the spinach wilts.
Add the rinsed rice and moong dal to the pot, followed by turmeric powder and salt. Stir well to combine all ingredients.
Pour in 4 cups of water, stir, and bring the mixture to a boil.
Once it starts boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for about 25 minutes, stirring occasionally to ensure it doesn't stick to the bottom.
After 25 minutes, check the texture of the rice and lentils; they should be fully cooked and creamy. Adjust the salt if necessary.
Garnish the khichadi with freshly chopped coriander leaves and squeeze a lemon wedge over before serving.
Nutrition Facts
Calories |
983 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 43% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2585 mg | 112% | |
| Total Carbohydrate | 136.0 g | 49% | |
| Dietary Fiber | 22.3 g | 80% | |
| Total Sugars | 13.8 g | ||
| Protein | 38.4 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 342 mg | 26% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 2215 mg | 47% | |
*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.
