High Protein Kichro
Elevate your comfort food game with this **High Protein Kichro**—a nourishing, hearty dish that brings together the richness of whole wheat, split red lentils, and moong dal, paired perfectly with tender, spiced chicken. Slow-cooked to perfection in a medley of aromatic spices like turmeric, garam masala, and cumin, this protein-packed porridge boasts a silky, melt-in-your-mouth texture that’s both wholesome and satisfying. The addition of fresh cilantro, optional green chilies, and a squeeze of lemon juice at the end adds a zesty, vibrant finish. With its high nutritional value, warm flavors, and creamy consistency, this dish is ideal for a comforting meal that supports active lifestyles. Whether for lunch or dinner, serve this kichro hot and enjoy a bowl of goodness that’s as delicious as it is healthy!
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Recipe Information
Ingredients
- 1 cup Whole wheat
- 0.5 cup Split red lentils
- 0.5 cup Split green gram (moong dal)
- 300 grams Boneless chicken breast
- 1 large Onion
- 2 tablespoons Ginger-garlic paste
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Garam masala
- 1.5 teaspoons Salt
- 0.5 teaspoon Black pepper
- 3 tablespoons Clarified butter (ghee)
- 6 cups Water
- 0.5 cup Fresh cilantro
- 2 optional Green chilies
- 1 for serving Lemon wedges
Instructions
Rinse wheat, split red lentils, and split green gram thoroughly under cold water to remove any dirt and impurities.
In a large bowl, soak the wheat, lentils, and split green gram in water for 1-2 hours to make them easier to cook.
Chop the onion finely. Cut the boneless chicken breast into bite-sized pieces.
Heat the clarified butter (ghee) in a large pot over medium heat.
Add the chopped onion and sauté until golden brown, about 5 minutes.
Add the ginger-garlic paste and stir for another minute until fragrant.
Add the chicken pieces to the pot and stir well to ensure they are coated with the ghee and spices.
Season the chicken with turmeric, cumin, coriander, garam masala, salt, and black pepper. Cook for 5 minutes stirring occasionally to infuse the flavors.
Drain the soaked wheat, lentils, and split green gram. Add them to the pot, stirring everything well.
Pour in 6 cups of water, ensuring all ingredients are submerged. Bring to a boil.
Once boiling, reduce the heat to low and cover the pot partially.
Simmer for approximately 2 hours, stirring occasionally, or until the grains and lentils are soft and the chicken is thoroughly cooked. Add more water if needed to maintain a porridge-like consistency.
Taste and adjust the seasoning as necessary. Add more salt and pepper if needed.
Finely chop fresh cilantro and optional green chilies, and use them to garnish the kichro before serving.
Serve hot with lemon wedges on the side for an added tangy flavor.
Nutrition Facts
Calories |
2362 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.7 g | 89% | |
| Saturated Fat | 32.8 g | 164% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 367 mg | 122% | |
| Sodium | 5874 mg | 255% | |
| Total Carbohydrate | 297.4 g | 108% | |
| Dietary Fiber | 52.5 g | 188% | |
| Total Sugars | 39.3 g | ||
| Protein | 163.6 g | 327% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 553 mg | 43% | |
| Iron | 29.8 mg | 166% | |
| Potassium | 3886 mg | 83% | |
*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.
