Low Sodium Beans Khichdi
Discover the wholesome goodness of Low Sodium Beans Khichdi, a heart-healthy twist on the classic Indian comfort food. Packed with nutrient-dense ingredients like protein-rich split yellow moong dal, fragrant cumin seeds, and vibrant vegetables including carrots, French beans, and peas, this recipe brings a delightful medley of flavors and textures to the table. Made with fiber-rich brown rice and enhanced with zesty ginger, tangy lemon juice, and freshly chopped cilantro, it’s not just nutritious but irresistibly delicious. Perfect for those watching their sodium intake, this one-pot meal is easy to prepare in just 45 minutes, making it ideal for busy weeknights or light, comforting lunches. Serve it hot with yogurt or a low-sodium pickle for a satisfying, balanced dish that everyone will love!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 cup Split yellow moong dal
- 5 cups Water
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 1 medium, chopped Onion
- 3 cloves, minced Garlic
- 1 inch piece, grated Ginger
- 1 small, chopped Green chili
- 1 teaspoon Turmeric powder
- 1 medium, diced Carrot
- 1 cup, chopped French beans
- 0.5 cup Peas
- 0.25 cup, chopped Cilantro
- 1 tablespoon Fresh lemon juice
Instructions
Start by rinsing the brown rice and moong dal several times until the water runs clear. Drain and set aside.
Heat the olive oil in a large pot or pressure cooker over medium heat.
Add cumin seeds and let them splutter for a few seconds.
Add the chopped onion, minced garlic, grated ginger, and chopped green chili. Sauté until the onions are translucent and the raw aroma of the garlic disappears.
Mix in the turmeric powder and sauté for another minute.
Add the diced carrot, chopped French beans, and peas to the pot. Stir well for a couple of minutes.
Add the rinsed rice and moong dal to the pot and combine well with the sautéed ingredients.
Pour in the water and bring it to a boil. Once it's boiling, reduce the heat to low, cover with a lid, and simmer for 20-25 minutes if using a regular pot or until the rice and dal are fully cooked and have a soft consistency.
If using a pressure cooker, cover and cook for 2 whistles on medium heat. Allow the pressure to release naturally.
Once cooked, open the lid and fluff the khichdi with a fork.
Stir in the chopped cilantro and fresh lemon juice for a burst of freshness and flavor.
Serve hot as a nutritious and satisfying meal, optionally accompanied by yogurt or a low-sodium pickle.
Nutrition Facts
Calories |
1274 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.2 g | 26% | |
| Saturated Fat | 3.5 g | 18% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 140 mg | 6% | |
| Total Carbohydrate | 214.2 g | 78% | |
| Dietary Fiber | 33.1 g | 118% | |
| Total Sugars | 19.0 g | ||
| Protein | 64.7 g | 129% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 453 mg | 35% | |
| Iron | 20.8 mg | 116% | |
| Potassium | 3650 mg | 78% | |
*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.
