Low Fat Khichuri
Warm, nourishing, and packed with wholesome goodness, this Low Fat Khichuri is the ultimate comfort food that doesn’t compromise on health! Made with protein-rich moong dal, aromatic basmati rice, and an array of colorful vegetables like carrots, green peas, and cauliflower, this dish is lightly spiced with cumin, turmeric, and fresh ginger for layers of earthy, fragrant flavors. Perfectly simmered to achieve a soft, creamy texture, this recipe uses minimal oil, making it a heart-healthy meal that’s as satisfying as it is nutritious. Ready in under an hour, this one-pot vegetarian dish is easy to prepare and perfect for a cozy lunch or dinner. Garnished with fresh cilantro, it pairs beautifully with yogurt or a side of pickle for an authentic, wholesome Indian meal. Keywords: low-fat khichuri, healthy one-pot meals, vegetarian Indian recipes, easy khichdi recipe, comfort food.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 0.5 cup Moong dal (split and husked yellow lentils)
- 0.5 cup Carrot, diced
- 0.5 cup Green peas
- 0.5 cup Cauliflower, chopped
- 1 teaspoon Cooking spray or 1 teaspoon canola oil
- 0.5 teaspoon Cumin seeds
- 1 piece Bay leaf
- 1 teaspoon Ginger, minced
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 4 cups Water
- 2 tablespoons Fresh cilantro, chopped
Instructions
Rinse the basmati rice and moong dal under cold water until the water runs clear. Soak them together in water for about 15 minutes while you prepare the vegetables.
Drain the soaked rice and dal and set aside.
In a large pot over medium heat, apply cooking spray or add 1 teaspoon of canola oil. Once hot, add the cumin seeds and bay leaf.
Allow the cumin to sizzle and become fragrant, which typically takes about 30 seconds.
Add the minced ginger and sauté for another minute until aromatic.
Add the diced carrot, green peas, and chopped cauliflower. Sauté for 2-3 minutes to slightly soften the vegetables.
Stir in the drained rice and dal mixture, mixing well with the vegetables.
Add turmeric powder and salt, stirring to combine evenly.
Pour in 4 cups of water and stir, bringing the mixture to a gentle boil.
Reduce the heat to low, cover the pot with a lid, and simmer for approximately 20-25 minutes, or until the rice and dal are fully cooked and the khichuri reaches your desired consistency.
Once done, turn off the heat and let it sit covered for another 5 minutes. This allows the flavors to meld.
Garnish the khichuri with freshly chopped cilantro before serving. Serve hot.
Nutrition Facts
Calories |
740 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.6 g | 8% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2479 mg | 108% | |
| Total Carbohydrate | 132.5 g | 48% | |
| Dietary Fiber | 16.8 g | 60% | |
| Total Sugars | 15.3 g | ||
| Protein | 37.4 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 274 mg | 21% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 1914 mg | 41% | |
*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.
