Low Fat Bhuni Kichri
Savor the comforting warmth of this Low Fat Bhuni Kichri, a lighter, healthier twist on the traditional dish that's perfect for weekday meals or cozy gatherings. Made with aromatic basmati rice and protein-packed yellow moong dal, this recipe is infused with bold flavors from cumin seeds, turmeric, and garam masala, balanced beautifully with the tang of fresh lemon juice and the brightness of chopped coriander. What makes this dish truly special is its "bhuni" technique—lightly sautéing the rice and lentils in a spiced onion-tomato base to enhance the flavors before slow simmering them to perfection. Ready in just 45 minutes, this wholesome one-pot meal is low in fat thanks to the use of cooking spray, yet full of taste and texture. Serve it hot with a side of yogurt or pickles for a satisfying, guilt-free experience! Keywords: low fat, Bhuni Kichri, healthy one-pot meal, Indian rice and lentils, quick dinner recipe.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 0.5 cup Yellow moong dal (split yellow lentils)
- 1 medium, finely chopped Onion
- 1 medium, chopped Tomato
- 1 teaspoon, grated Ginger
- 2 cloves, minced Garlic
- 2 optional, slit Green chilies
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 1 teaspoon, or to taste Salt
- 4 cups Water
- 2 tablespoons, chopped Coriander leaves
- 1 tablespoon Lemon juice
- 1 for greasing Cooking spray
Instructions
Rinse the basmati rice and moong dal thoroughly in cold water until the water runs clear. Soak them together for about 15 minutes. Drain well before use.
Heat a non-stick pot over medium heat and lightly spray with cooking spray.
Add cumin seeds and let them splutter for a few seconds.
Add the chopped onions and sauté until they turn translucent.
Stir in the garlic, ginger, and green chilies (if using) and cook for another minute until fragrant.
Add the chopped tomatoes and cook until they are soft and the oil separates from the mixture.
Mix in turmeric powder, red chili powder, and salt. Cook the spices for a minute to allow their flavors to meld.
Reduce the heat to low and add the soaked and drained rice and lentils to the pot.
Sauté the rice and lentil mixture in the spice base for 2-3 minutes, ensuring everything is well combined.
Add water to the pot and increase the heat to medium-high. Bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for about 20-25 minutes or until the rice and lentils are fully cooked and all the water is absorbed.
Turn off the heat. Allow the Bhuni Kichri to rest with the lid on for 5 minutes.
Gently fluff the Bhuni Kichri with a fork, sprinkle garam masala, and lemon juice over it.
Garnish with chopped coriander leaves before serving.
Nutrition Facts
Calories |
762 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.0 g | 5% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3604 mg | 157% | |
| Total Carbohydrate | 147.5 g | 54% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 23.3 g | ||
| Protein | 37.2 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 246 mg | 19% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2120 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.
