Heart-Healthy Kichuri
Discover the comforting and nutritious delight of **Heart-Healthy Kichuri**, a wholesome twist on the traditional South Asian dish. Packed with the goodness of **brown rice** and protein-rich **moong dal**, this recipe is brimming with fiber, vitamins, and plant-based nutrients. A medley of colorful vegetables—carrots, green beans, peas, and spinach—infuses every bite with freshness, while warming spices like cumin and turmeric add depth and an anti-inflammatory boost. Cooked to a creamy, porridge-like consistency, this one-pot meal is seasoned with a light touch of **extra virgin olive oil**, making it perfect for heart-conscious eaters. Finished with a zesty splash of lemon juice and fragrant cilantro, this comforting dish is ready in under an hour and makes for a nourishing lunch or weeknight dinner. Whether you're seeking a vegan, high-fiber, or low-fat meal, this recipe is a delicious way to prioritize your health without compromising flavor.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Moong dal (split yellow lentils)
- 1 tablespoon Extra virgin olive oil
- 1 medium, chopped Onion
- 2 cloves, minced Garlic
- 1 teaspoon, minced Ginger
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin powder
- 1 medium, diced Carrot
- 0.5 cup, chopped Green beans
- 0.5 cup Frozen peas
- 1 cup, chopped Spinach leaves
- 1 teaspoon Salt
- 4 cups Water
- 0.25 cup, chopped Fresh cilantro
- 1 tablespoon Lemon juice
Instructions
Rinse the brown rice and moong dal together under cold water until the water runs clear and set aside.
Heat the olive oil in a large saucepan or pressure cooker over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and ginger, cooking for an additional minute until fragrant.
Add the turmeric and cumin powders, and sauté for another minute to release the spices' flavors.
Add the diced carrot, chopped green beans, and peas, stirring to coat the vegetables with the spices.
Mix in the rinsed rice and moong dal, stirring to combine all the ingredients.
Pour in the water and add salt, stirring well to combine.
Increase the heat to high and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer. Cook for about 30 minutes, stirring occasionally, until the rice and lentils are tender and the mixture reaches a porridge-like consistency.
Stir in the chopped spinach and cook for an additional 5 minutes until the spinach is wilted.
Remove from heat and stir in chopped cilantro and lemon juice.
Adjust seasoning with additional salt or lemon juice to taste.
Serve warm, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
898 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.6 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2578 mg | 112% | |
| Total Carbohydrate | 149.0 g | 54% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 17.6 g | ||
| Protein | 39.8 g | 80% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 319 mg | 25% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 2377 mg | 51% | |
*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.
