Heart-Healthy Khichdi
Discover the ultimate comfort food with a nutritious twist in this **Heart-Healthy Khichdi** recipe! Made with wholesome **brown rice**, protein-packed **split yellow moong dal**, and a colorful medley of **fresh vegetables** like carrots, spinach, and green peas, this dish is a powerhouse of heart-friendly ingredients. Flavored with aromatic spices such as **cumin, mustard seeds, turmeric, and ginger**, it delivers a burst of earthy, warming goodness in every bite. The use of **olive oil** keeps it light, while the natural creaminess of the combination of rice and lentils creates a satisfying, one-pot meal. Ready in just 45 minutes, this khichdi is not only easy to make but also packed with fiber, antioxidants, and plant-based protein. Perfect as a wholesome lunch or dinner, serve this nourishing dish hot and garnish with fresh cilantro for an authentic touch. Ideal for busy weeknights or when you're craving something light and nutritious, this khichdi is a must-try for health-conscious food lovers!
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Recipe Information
Ingredients
- 0.5 cup brown rice
- 0.5 cup split yellow moong dal
- 1 tablespoon olive oil
- 0.5 teaspoon cumin seeds
- 0.5 teaspoon mustard seeds
- 1 teaspoon ginger
- 0.5 teaspoon turmeric powder
- 0.25 teaspoon black pepper
- 1 teaspoon salt
- 1 medium, diced carrot
- 0.5 cup green peas
- 1 cup spinach
- 1 medium, chopped tomato
- 4 cups water
- 2 tablespoons fresh cilantro
Instructions
Rinse the brown rice and moong dal thoroughly under cold water until the water runs clear. Drain and set aside.
In a large, heavy-bottomed pot or pressure cooker, heat the olive oil over medium heat.
Add the cumin seeds and mustard seeds. Let them sizzle and pop, then add the grated ginger.
Stir in the turmeric powder and black pepper, and sauté for about 30 seconds to release the spices' aromas.
Add the diced carrot, green peas, and chopped tomato. Sauté the vegetables for about 2-3 minutes until they begin to soften.
Add the rinsed brown rice and moong dal to the pot along with the spinach and stir to combine everything.
Pour in 4 cups of water and add the salt.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes or until the rice and dal are cooked through and mushy. Stir occasionally to prevent sticking.
If using a pressure cooker, cook for about 2 whistles over medium heat. Let the pressure release naturally before opening.
Once cooked, fluff the khichdi with a fork and garnish with freshly chopped cilantro.
Serve hot and enjoy a bowl of Heart-Healthy Khichdi.
Nutrition Facts
Calories |
743 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3658 mg | 159% | |
| Total Carbohydrate | 113.0 g | 41% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 17.0 g | ||
| Protein | 34.5 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 261 mg | 20% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 2081 mg | 44% | |
*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.
