Low Sodium Kichadi
Savor the comforting goodness of Low Sodium Kichadi, a wholesome and nutrient-packed South Indian dish that’s perfect for anyone looking to enjoy a flavorful meal with reduced salt. Made with fragrant basmati rice, protein-rich yellow moong dal, and a medley of fresh vegetables like carrots, potatoes, and green peas, this one-pot meal is spiced gently with turmeric, ginger, cumin, and curry leaves. The recipe skips heavy use of salt, letting the natural flavors of the ingredients shine through, while black pepper and asafoetida lend a subtle depth. Cooked to creamy perfection in a pressure cooker for quick and easy preparation, this heart-healthy dish is ideal for a cozy dinner or a light lunch. Garnish with fresh cilantro and pair it with a cool yogurt side for a truly satisfying and nourishing experience. Whether you’re following a low-sodium diet or simply craving a wholesome comfort food, Low Sodium Kichadi is sure to become your go-to recipe.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 0.5 cup Yellow moong dal (split mung beans)
- 1 medium Carrot, diced
- 0.5 cup Green peas
- 1 small Potato, diced
- 1 teaspoon Ginger, grated
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Asafoetida (hing)
- 10 leaves Curry leaves
- 1 small Green chili, slit
- 2 tablespoons Ghee or vegetable oil
- 2 tablespoons Cilantro, chopped
- 4 cups Water
Instructions
Rinse the basmati rice and moong dal together under running water until the water runs clear. Soak them together in water for 15 minutes, then drain.
Heat ghee or oil in a pressure cooker over medium heat. Add cumin seeds and mustard seeds. Once they begin to splutter, add the asafoetida, grated ginger, and curry leaves.
Stir in the green chili and sauté for a minute. Add the turmeric powder and mix well.
Add the diced carrot, green peas, and potato. Stir and cook the vegetables for about 2-3 minutes.
Add the drained rice and lentils to the cooker, and mix thoroughly to coat the grains with the spice mixture.
Pour in the 4 cups of water. Add black pepper. Stir well.
Close the pressure cooker lid and cook on medium heat for 2 whistles if using a regular pressure cooker (or approximately 10 minutes if using an Instant Pot).
Allow the pressure to release naturally. Once done, open the lid, and gently fluff the kichadi with a fork.
Garnish with chopped cilantro before serving.
Serve hot as a main dish or with a side of yogurt or a salad for a complete meal.
Nutrition Facts
Calories |
1062 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 18.1 g | 90% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 100 mg | 4% | |
| Total Carbohydrate | 155.8 g | 57% | |
| Dietary Fiber | 26.3 g | 94% | |
| Total Sugars | 14.8 g | ||
| Protein | 39.3 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 304 mg | 23% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 2440 mg | 52% | |
*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.
