Low Fat Dal Khichdi
Discover the comforting simplicity of Low Fat Dal Khichdi, a wholesome one-pot meal that combines the earthy flavors of moong dal and basmati rice with a symphony of aromatic spices. Packed with the goodness of veggies like carrots and peas, this recipe is perfect for anyone seeking a nutritious, low-calorie alternative to traditional khichdi. Sautéed with a heart-healthy teaspoon of oil and seasoned with turmeric, cumin, and asafoetida, this dish delivers bold flavors without compromising on health. Quick to prepare in just 45 minutes, it's ideal for busy weeknights or light, satisfying meals. Garnished with fresh coriander and served with yogurt or a low-fat raita, Low Fat Dal Khichdi is a healthy, protein-rich staple that's both nourishing and delicious. Perfect for weight-watchers, vegetarians, and health-conscious foodies!
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Recipe Information
Ingredients
- 100 grams Moong dal (yellow lentils)
- 100 grams Basmati rice
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Asafoetida
- 1 teaspoon Salt
- 1 teaspoon Oil
- 1 medium, finely chopped Onion
- 1 medium, chopped Tomato
- 2 slit lengthwise Green chilies
- 1 inch, grated Ginger
- 2 cloves, minced Garlic
- 1 medium, diced Carrot
- 50 grams Green peas
- 2 tablespoons, chopped Coriander leaves
- 750 milliliters Water
Instructions
Rinse the moong dal and basmati rice under running water until the water runs clear. Soak them together in water for about 15 minutes, then drain well.
Heat the oil in a pressure cooker over medium heat. Add the mustard seeds and cumin seeds. Let them splutter.
Add the asafoetida, grated ginger, and minced garlic. Sauté briefly until fragrant.
Add the chopped onions and green chilies. Sauté until the onions turn translucent.
Stir in the chopped tomatoes and cook until they soften.
Add the turmeric powder, diced carrot, and green peas, and sauté for another 2 minutes.
Add the soaked and drained rice and dal to the cooker. Stir everything well to ensure the grains are coated with the spices.
Pour in the water and add salt to taste. Mix well.
Cover the pressure cooker with its lid and cook on high heat until you hear 2 whistles (approximately 7-10 minutes).
Reduce the heat to low and cook for an additional 5 minutes.
Turn off the heat and let the pressure release naturally before opening the lid.
Gently fluff the khichdi with a fork, ensuring the rice and dal are cooked but not mushy.
Garnish with chopped coriander leaves before serving.
Serve hot with yogurt or low-fat raita for a perfect low-fat meal.
Nutrition Facts
Calories |
752 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.2 g | 12% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3634 mg | 158% | |
| Total Carbohydrate | 134.2 g | 49% | |
| Dietary Fiber | 18.9 g | 68% | |
| Total Sugars | 27.3 g | ||
| Protein | 37.3 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 256 mg | 20% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 2323 mg | 49% | |
*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.
