Heart-Healthy Kichadi
Harness the goodness of wholesome ingredients with our Heart-Healthy Kichadi, a nourishing twist on the classic South Asian comfort dish. This one-pot meal combines fiber-rich brown rice, protein-packed split moong dal, and an array of vibrant vegetables like carrots, green beans, cauliflower, and spinach. Infused with the warm flavors of turmeric, cumin, ginger, and coriander, this recipe is not only delicious but also brimming with anti-inflammatory and heart-healthy benefits. Prepared with low-sodium vegetable broth and olive oil, this light yet satisfying dish has a creamy, porridge-like texture that warms the soul. Perfect as a balanced dinner or a comforting meal on a busy day, this easy-to-make Kichadi is garnished with fresh cilantro and a squeeze of lemon for a refreshing finish. Enjoy a bowl of vitality with every bite! Keywords: heart-healthy recipe, kichadi, easy one-pot meal, low-sodium, high-fiber, nutritious vegetarian dish.
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Recipe Information
Ingredients
- 0.5 cup brown rice
- 0.5 cup split moong dal (green gram lentils), washed
- 4 cups water
- 1 medium carrot, diced
- 100 grams green beans, chopped
- 1 cup cauliflower florets
- 0.5 cup green peas
- 1 cup spinach leaves, chopped
- 1 cup low-sodium vegetable broth
- 0.5 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 1 teaspoon ginger, grated
- 2 pieces garlic cloves, minced
- 1 tablespoon olive oil
- 1 teaspoon coriander powder
- 0.5 teaspoon ground black pepper
- 1 teaspoon salt
- 0.25 cup cilantro, chopped
- 1 piece lemon, sliced
Instructions
Rinse the brown rice and split moong dal in cold water until the water runs clear. Drain and set aside.
Heat the olive oil in a large pot over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.
Add the grated ginger and minced garlic to the pot. Sauté for about 1 minute until the raw smell disappears.
Stir in the turmeric powder, coriander powder, and ground black pepper. Cook for another 30 seconds, stirring continuously.
Add the diced carrot, green beans, cauliflower florets, and green peas. Sauté the vegetables for about 5 minutes until they start to soften.
Add the rinsed rice and moong dal to the pot, stirring to combine with the vegetables and spices.
Pour in the water and low-sodium vegetable broth, then add the salt. Stir well and bring to a boil.
Reduce the heat to low, cover the pot, and let it simmer for 20 minutes or until the rice and dal are cooked and tender, and the mixture has a porridge-like consistency.
In the last 5 minutes of cooking, add the chopped spinach leaves. Stir to combine and cook until the spinach is wilted.
Once cooked, remove the pot from heat and let it sit covered for another 5 minutes. Adjust the seasoning with more salt or pepper if needed.
Garnish the Kichadi with chopped cilantro and serve hot, with lemon slices on the side to add a zing before eating.
Nutrition Facts
Calories |
814 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2698 mg | 117% | |
| Total Carbohydrate | 133.1 g | 48% | |
| Dietary Fiber | 35.6 g | 127% | |
| Total Sugars | 22.2 g | ||
| Protein | 39.9 g | 80% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 463 mg | 36% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 3039 mg | 65% | |
*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.
