Low Fat Kichuri
Discover the wholesome comfort of Low Fat Kichuri, a lighter twist on the beloved traditional dish that's perfect for health-conscious food lovers. Made with aromatic basmati rice and protein-packed moong dal, this one-pot recipe is brimming with vibrant vegetables like carrots, potatoes, green peas, and spinach, creating a nutrient-rich meal that's as satisfying as it is delicious. Flavored with ginger, garlic, cumin, turmeric, and a hint of green chili, this gluten-free and heart-healthy kichuri offers warm, spiced goodness without excess fat. Simmered in vegetable broth for a silky, creamy texture, this recipe is ideal for busy weeknights and serves as a comforting, guilt-free indulgence. Garnished with fresh cilantro, Low Fat Kichuri is best served hot and pairs beautifully with a dollop of yogurt or a side of fresh cucumber salad. Perfect for anyone seeking a flavorful, nourishing meal!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 0.5 cup Moong dal (split yellow lentils)
- 1 medium, diced Carrot
- 0.5 cup Green peas
- 1 medium, diced Potato
- 1 cup, chopped Spinach leaves
- 1 medium, thinly sliced Onion
- 1 inch piece, grated Ginger
- 2 cloves, minced Garlic
- 1 small, slit Green chili
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cumin seeds
- 1 teaspoon or to taste Salt
- 0.5 teaspoon Black pepper
- 4 cups Vegetable broth or water
- 1 teaspoon Oil
- 2 tablespoons, chopped Cilantro
Instructions
Rinse the basmati rice and moong dal together under cold water until the water runs clear. Soak them in water for about 15 minutes, then drain.
In a large pot, heat 1 teaspoon of oil over medium heat. Add the cumin seeds and let them splutter for a few seconds.
Add the sliced onion, grated ginger, minced garlic, and slit green chili. Sauté until the onions turn translucent.
Add the diced carrot, green peas, and diced potato to the pot. Stir well and cook for about 3 minutes until the vegetables start to soften.
Add the turmeric powder, salt, and black pepper. Mix to combine evenly.
Stir in the drained rice and dal mixture, ensuring everything is well combined with the spice mixture.
Pour in the vegetable broth or water. Stir well and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and let simmer for about 20 minutes or until the rice and lentils are cooked and the vegetables are tender.
Add the chopped spinach leaves to the pot and gently mix them into the kichuri. Cook for another 5 minutes until the spinach wilts completely.
Check the seasoning and adjust salt if necessary.
Turn off the heat and let the kichuri sit, covered, for 5 minutes to allow the flavors to meld together.
Garnish with chopped cilantro before serving. Serve hot and enjoy your nutritious, low-fat kichuri.
Nutrition Facts
Calories |
1058 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 4 mg | 2% | |
| Sodium | 6466 mg | 281% | |
| Total Carbohydrate | 189.8 g | 69% | |
| Dietary Fiber | 23.6 g | 84% | |
| Total Sugars | 21.7 g | ||
| Protein | 45.2 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 285 mg | 22% | |
| Iron | 15.9 mg | 88% | |
| Potassium | 3632 mg | 77% | |
*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.
