Low Fat Kichadi
Delight in the comforting warmth of this Low Fat Kichadi, a wholesome one-pot meal brimming with nourishing ingredients and subtle Indian spices. Made with a blend of fragrant basmati rice, protein-rich yellow moong dal, and a medley of colorful vegetables like carrots, green beans, and peas, this dish is both satisfying and light. Flavored with turmeric, cumin, and a hint of ginger, it offers a boost of anti-inflammatory goodness while keeping the fat content minimal, thanks to just a teaspoon of olive oil. Perfectly cooked in a pressure cooker for quick and easy preparation, this low-fat version of the classic kichadi is a delicious option for a healthy dinner or a hearty lunch. Serve it as-is or pair it with low-fat yogurt or a fresh salad for a balanced, guilt-free meal.
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Recipe Information
Ingredients
- 0.5 cup Basmati rice
- 0.25 cup Split yellow moong dal
- 1 medium Carrot
- 0.25 cup Green beans
- 0.25 cup Green peas
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cumin seeds
- 1 inch Ginger
- 3 cups Water
- 1 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Coriander leaves
- 1 teaspoon Olive oil
- 1 optional Green chili
Instructions
Rinse the basmati rice and moong dal together under cold water until the water runs clear. Drain and set aside.
Peel and dice the carrot into small cubes. Chop the green beans into 1-inch pieces. Finely chop the ginger and green chili, if using.
Heat 1 teaspoon of olive oil in a pressure cooker over a medium flame. Add cumin seeds and allow them to splutter.
Add the chopped ginger and green chili, sauté for a minute until the ginger is fragrant.
Add the diced carrot, green beans, and green peas to the cooker. Stir well and cook for 2-3 minutes.
Stir in the turmeric powder and mix well with the vegetables.
Add the rinsed rice and moong dal to the cooker. Stir everything together for a minute to combine the flavors.
Pour in 3 cups of water, add salt, and black pepper, and mix well.
Close the lid of the pressure cooker and cook on medium heat for about 3 whistles or until the rice and dal are fully cooked.
Once the pressure releases, open the lid carefully. Gently fluff the kichadi with a fork.
Garnish with freshly chopped coriander leaves before serving.
Serve hot as a standalone meal or with a side of low-fat yogurt or salad.
Nutrition Facts
Calories |
512 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2484 mg | 108% | |
| Total Carbohydrate | 73.8 g | 27% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 6.5 g | ||
| Protein | 20.1 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 173 mg | 13% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1180 mg | 25% | |
*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.
