Heart-Healthy Dal Khichdi
Treat your taste buds and your heart to the comforting, nutrient-packed goodness of Heart-Healthy Dal Khichdi. This wholesome one-pot meal brings together the nutty flavors of brown rice and protein-rich split yellow moong dal, elevated with aromatic spices like cumin, mustard seeds, and a pinch of asafoetida. Packed with vibrant vegetables such as carrots, green peas, and tomatoes, this dish is simmered in low-sodium vegetable broth to achieve a creamy, satisfying texture. A drizzle of lemon juice and garnish of fresh cilantro brighten the flavors while keeping it heart-friendly. Ready in 40 minutes, this guilt-free, fiber-filled recipe is perfect for cozy weeknight dinners or meal prep. Bursting with plant-powered nutrition, Heart-Healthy Dal Khichdi is proof that comfort food can be both delicious and nourishing.
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Recipe Information
Ingredients
- 0.5 cup Brown rice
- 0.5 cup Split yellow moong dal (lentils)
- 1 tablespoon Olive oil
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 0.5 teaspoon Turmeric powder
- 1 medium Finely chopped onion
- 2 cloves Minced garlic
- 1 inch Minced ginger
- 2 small Chopped tomatoes
- 0.5 cup Green peas (fresh or frozen)
- 0.5 cup Chopped carrots
- 0.5 teaspoon Chili powder
- 3 cups Low-sodium vegetable broth or water
- 0.5 teaspoon Salt
- 2 tablespoons Chopped cilantro
- 1 tablespoon Lemon juice
Instructions
Rinse the brown rice and moong dal together in a fine sieve under running water until the water runs clear. This helps remove excess starch.
Heat the olive oil in a large pot over medium heat. Add the mustard seeds and let them splutter.
Add the cumin seeds and asafoetida. Stir them briefly until aromatic, about 30 seconds.
Add the chopped onion, garlic, and ginger. Sauté for about 3-4 minutes until the onion becomes soft and translucent.
Stir in the chopped tomatoes, green peas, and carrots. Cook for another 2-3 minutes until the tomatoes soften.
Add turmeric powder, chili powder, rinsed rice, and moong dal to the pot. Mix well to coat them with the spices.
Pour in the vegetable broth or water, and add salt. Stir to combine, then bring to a boil.
Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for 25-30 minutes, or until the rice and dal are cooked and the mixture is creamy. Stir occasionally to prevent sticking.
Once cooked, turn off the heat and let it sit covered for a few minutes.
Fluff the khichdi gently with a fork. Adjust salt if necessary, and stir in the lemon juice and chopped cilantro.
Serve hot, garnished with additional cilantro if desired, and a wedge of lemon on the side.
Nutrition Facts
Calories |
209 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0.7 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 413 mg | 18% | |
| Total Carbohydrate | 34.0 g | 12% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 5.7 g | ||
| Protein | 9.7 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 76 mg | 6% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 817 mg | 17% | |
*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.
