Low Fat Classic Indian Khichadi
Indulge in the comforting and nutritious goodness of Low Fat Classic Indian Khichadi, a wholesome one-pot meal that's perfect for a healthy lunch or dinner. This lighter version of the beloved Indian staple combines aromatic basmati rice and protein-rich moong dal, simmered together with vibrant veggies like carrots and green peas. Flavored with cumin seeds, turmeric, and a touch of ghee, this dish is packed with flavor yet low in fat, making it ideal for weight watchers or those seeking a heart-friendly meal. Ready in under 40 minutes, this khichadi is soul-soothing, slightly mushy, and incredibly satisfying. Garnished with fresh coriander and served with low-fat yogurt or tangy pickle, it's a complete meal that marries health and taste effortlessly.
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Recipe Information
Ingredients
- 0.5 cup Basmati rice
- 0.25 cup Moong dal (split yellow gram lentils)
- 3 cups Water
- 0.5 cup Carrot, diced
- 0.25 cup Green peas
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Turmeric powder
- 0.5 teaspoon Salt
- 0.5 teaspoon Ginger, grated
- 1 teaspoon Garlic, minced
- 1 piece Green chili, finely chopped
- 2 tablespoons Coriander leaves, chopped
- 1 teaspoon Ghee (clarified butter)
Instructions
Thoroughly rinse the basmati rice and moong dal under running water until the water runs clear. Soak them together for about 15 minutes while you prepare the other ingredients.
In a pressure cooker, heat the ghee over medium heat. Once hot, add the cumin seeds and allow them to sizzle for a few seconds until they turn aromatic.
Add the grated ginger, minced garlic, and chopped green chili to the cooker. Sauté for a minute until the garlic starts to brown slightly.
Drain the soaked rice and lentils and add them to the cooker. Stir them with the spices for another minute to coat well.
Add the diced carrot and green peas to the mixture and stir in the turmeric powder and salt.
Pour in the water, giving the mixture a good stir. Ensure that everything is well combined.
Close the pressure cooker with its lid and cook over medium heat for 3 whistles. If cooking without a pressure cooker, bring the mixture to a boil in a heavy-bottomed pot, then reduce the heat to low. Cover and let it simmer for about 25-30 minutes until the rice and lentils are soft and well-cooked.
Once the pressure releases naturally, open the lid gently. Give the khichadi a good stir to check the consistency. It should be slightly mushy.
Garnish with fresh chopped coriander leaves before serving.
Serve hot with a side of low-fat yogurt or pickle for added flavor.
Nutrition Facts
Calories |
416 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.4 g | 8% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 1272 mg | 55% | |
| Total Carbohydrate | 71.3 g | 26% | |
| Dietary Fiber | 9.4 g | 34% | |
| Total Sugars | 9.8 g | ||
| Protein | 19.3 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 175 mg | 13% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1096 mg | 23% | |
*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.
