Heart-Healthy Moong Khichdi
Discover the wholesome comfort of Heart-Healthy Moong Khichdi—a nutritious twist on a beloved Indian classic. This recipe combines protein-packed split green gram (moong dal) and fiber-rich brown rice, making it ideal for heart health and digestion. Sautéed with aromatic spices like cumin, mustard seeds, and asafoetida, and loaded with colorful veggies like carrots, green peas, and green beans, this one-pot meal is both flavorful and nourishing. Easy to prepare in just 40 minutes, the khichdi achieves a creamy texture in a pressure cooker and is garnished with fresh coriander for a burst of flavor. Perfect as a warm, satisfying dish, pair this guilt-free comfort food with low-fat yogurt or a crisp salad for a balanced, health-conscious meal.
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Recipe Information
Ingredients
- 0.5 cup Split green gram (moong dal)
- 0.5 cup Brown rice
- 1 tablespoon Olive oil
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 0.25 teaspoon Asafoetida (hing)
- 0.5 teaspoon Turmeric powder
- 0.5 cup Carrot, chopped
- 0.5 cup Green peas
- 0.5 cup Green beans, chopped
- 4 cups Water
- 1 teaspoon Salt
- 2 tablespoons Coriander leaves, chopped
Instructions
Rinse the split green gram (moong dal) and brown rice thoroughly under running water until the water runs clear. Soak them separately in water for 15-20 minutes.
Heat olive oil in a large pressure cooker over medium flame. Add cumin seeds and mustard seeds, allowing them to sizzle and crackle for a few seconds.
Add the asafoetida and turmeric powder to the cooker, stirring quickly to mix with the oil and spices.
Add the chopped carrots, green peas, and green beans to the cooker. Sauté the vegetables for about 3-4 minutes until they begin to soften.
Drain the soaked moong dal and brown rice, then add them to the cooker with the vegetables. Stir gently to combine all the ingredients.
Pour in 4 cups of water and add salt to taste. Stir everything together and ensure all ingredients are well-combined.
Cover the pressure cooker with its lid and cook on high heat until one whistle. Reduce the flame to low and let it simmer for about 10 more minutes.
Turn off the heat and allow the pressure to release naturally before opening the lid for about another 10 minutes.
Once the pressure is released, open the lid carefully. Gently mix the khichdi to ensure it has a creamy consistency.
Garnish with freshly chopped coriander leaves before serving. Serve hot with a side of low-fat yogurt or a fresh salad for a complete meal.
Nutrition Facts
Calories |
737 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2506 mg | 109% | |
| Total Carbohydrate | 116.3 g | 42% | |
| Dietary Fiber | 28.7 g | 102% | |
| Total Sugars | 19.5 g | ||
| Protein | 33.9 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 2096 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.
