Heart-Healthy Khichuri
Savor the comforting flavors of "Heart-Healthy Khichuri," a nutritious twist on the traditional Indian comfort food. This wholesome recipe features fiber-rich brown rice and protein-packed split yellow moong dal, combined with an array of vibrant vegetables like carrots, green peas, and tomatoes. The warming aroma of cumin, mustard seeds, and bay leaf blooms in olive oil, while a hint of green chili adds a subtle kick. Gently cooked to tender perfection, this one-pot meal is low in saturated fat and brimming with heart-friendly ingredients. Ready in under an hour, it’s perfect for a nourishing lunch or dinner. Garnished with fragrant coriander, this khichuri is as delightful to serve as it is to savor. Ideal for those seeking healthy, vegetarian recipes with bold Indian flavors!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Split yellow moong dal
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 1 Bay leaf
- 1 slit Green chili
- 1 medium, finely chopped Onion
- 1 teaspoon Ginger garlic paste
- 0.5 teaspoon Turmeric powder
- 1 medium, diced Carrot
- 0.5 cup Green peas
- 1 medium, chopped Tomato
- 1 teaspoon (or to taste) Salt
- 4 cups Water
- 2 tablespoons, chopped Fresh coriander leaves
Instructions
Rinse the brown rice and moong dal thoroughly under cold water. Soak them together in water for 15 minutes and then drain.
In a large pot or pressure cooker, heat the olive oil over medium heat. Add cumin seeds, mustard seeds, and bay leaf. Sauté until the seeds begin to splutter.
Add the slit green chili and chopped onions. Cook until the onions turn translucent, about 3-4 minutes.
Stir in the ginger garlic paste and cook for another minute until the raw smell disappears.
Add the turmeric powder and stir well.
Next, add the diced carrots, chopped tomato, and green peas. Sauté for 2-3 minutes until the vegetables are lightly cooked.
Add the drained brown rice and moong dal mixture to the pot and stir everything together.
Pour in the water and add salt to taste. Stir well to combine.
If using a pot, bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it cook for about 25-30 minutes until the rice and dal are tender. Stir occasionally to prevent sticking.
If using a pressure cooker, secure the lid and cook over medium-high heat until you hear one whistle. Then, reduce the heat to low and cook for an additional 10 minutes. Turn off the heat and let the pressure release naturally.
Once cooked, open the pot or pressure cooker and fluff the khichuri gently with a fork.
Garnish with fresh coriander leaves before serving. Serve hot, and enjoy your heart-healthy meal!
Nutrition Facts
Calories |
943 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3648 mg | 159% | |
| Total Carbohydrate | 156.8 g | 57% | |
| Dietary Fiber | 22.9 g | 82% | |
| Total Sugars | 25.4 g | ||
| Protein | 39.7 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 310 mg | 24% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 2357 mg | 50% | |
*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.
