Heart-Healthy Moong Dal Khichdi
Embrace the wholesome goodness of this **Heart-Healthy Moong Dal Khichdi**, a nourishing twist on the classic comfort food. Made with nutrient-packed **moong dal (split green gram)** and **fiber-rich brown rice**, this recipe is ideal for a light, satisfying meal. Infused with the earthy flavors of **cumin, turmeric, and garlic**, and enriched with vibrant vegetables like **carrots, spinach, and green peas**, this one-pot dish is as healthy as it is delicious. Prepared using olive oil for a heart-friendly touch, this khichdi is easy to digest and perfect for anyone seeking low-fat, plant-based nourishment. Ready in just 40 minutes, it’s a quick and wholesome choice for a weeknight dinner. Garnish with fresh coriander and pair with a dollop of yogurt or a fresh salad to enjoy a complete, balanced meal. Perfect for those on a clean-eating journey or looking to incorporate more plant-based recipes into their diet!
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Recipe Information
Ingredients
- 0.5 cup moong dal (split green gram)
- 0.5 cup brown rice
- 4 cups water
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon cumin seeds
- 1 teaspoon ginger (finely grated)
- 2 cloves garlic (finely chopped)
- 1 medium carrot (chopped)
- 0.5 cup green peas
- 1 cup spinach (chopped)
- 1 tablespoon olive oil
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh coriander leaves (chopped)
Instructions
Rinse the moong dal and brown rice under running water until the water runs clear. Soak them together in water for 15-20 minutes before cooking.
In a large pot or pressure cooker, heat olive oil over medium heat.
Add cumin seeds and allow them to sizzle for a few seconds until fragrant.
Add ginger and garlic, and sauté for a minute until they start to turn golden.
Add the chopped carrot and sauté for another 2 minutes.
Drain the soaked moong dal and rice, and add them to the pot.
Add turmeric powder and salt, and stir everything together.
Pour in 4 cups of water and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and cook the mixture for about 20 minutes, or until the dal and rice are tender.
If using a pressure cooker, cook for 2-3 whistles and allow the pressure to release naturally.
Once cooked, open the lid and add the green peas and chopped spinach. Stir and cook for an additional 5 minutes.
Adjust salt and add black pepper to taste. Mix well.
Garnish the khichdi with fresh coriander leaves before serving.
Serve hot, accompanied by a side of yogurt or a light salad for a complete meal.
Nutrition Facts
Calories |
704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2508 mg | 109% | |
| Total Carbohydrate | 108.9 g | 40% | |
| Dietary Fiber | 25.9 g | 92% | |
| Total Sugars | 14.5 g | ||
| Protein | 33.8 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 328 mg | 25% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2095 mg | 45% | |
*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.
