Low Sodium Kichro
This hearty and flavorful Low Sodium Kichro is a wholesome twist on the traditional South Asian comfort food. Packed with protein-rich lentils, nutritious whole wheat grains, and tender boneless meat, this recipe skips the excess salt without compromising on taste. A medley of warm spices like cumin, coriander, and turmeric infuses the dish with irresistible aroma, while fresh ginger and garlic enhance its rich, savory depth. Slow-simmered to perfection over a few hours, the result is a thick and creamy dish with melt-in-your-mouth textures. Garnished with vibrant cilantro and mint, this low-sodium kichro is a nutritious and satisfying meal that’s perfect for those managing their salt intake. Serve it warm with a crisp side salad or a dollop of yogurt for a comforting, balanced dish that will delight your taste buds. Keywords: low sodium recipe, healthy comfort food, South Asian cuisine, low sodium dinner, lentil and meat stew.
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Recipe Information
Ingredients
- 1 cup Whole wheat grains
- 0.5 cup Split Bengal gram (chana dal)
- 0.5 cup Split red lentils (masoor dal)
- 500 grams Boneless beef or chicken
- 2 tablespoons Fresh ginger
- 4 units Garlic cloves
- 2 medium Onions, finely sliced
- 1 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1.5 teaspoons Ground coriander
- 2 units Fresh green chilies, finely chopped
- 0.5 cup Cilantro leaves, for garnish
- 0.25 cup Mint leaves, for garnish
- 0.5 teaspoon Black pepper
- 3 tablespoons Olive oil
- 8 cups Water
- 0.5 teaspoon Salt substitute (optional)
Instructions
Rinse the wheat grains, chana dal, and masoor dal thoroughly under running water. Soak them together in a bowl of water for at least an hour.
In a large pot, heat the olive oil over medium heat. Add the sliced onions and sauté until they are golden brown.
Add the minced ginger and garlic to the pot and cook for 2-3 minutes until fragrant.
Mix in the ground cumin, ground coriander, and turmeric powder, cooking for another minute.
Add the beef or chicken to the pot, stirring to coat it in the spice mixture. Cook until the meat is browned on all sides.
Drain the soaked wheat and lentils, and then add them to the pot. Mix well with the meat and spices.
Pour in the water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 2 to 3 hours, stirring occasionally.
Check the consistency; the wheat and lentils should be soft and the mixture should be thick. If needed, you can add more water if the mixture is too thick or let it simmer longer to reduce if too watery.
Season with black pepper and optionally, salt substitute, to taste. Add the chopped green chilies for added heat.
Turn off the heat and let the kichro rest for about 10 minutes before serving.
Garnish with fresh cilantro and mint leaves before serving. Enjoy your low sodium Kichro with a side of yogurt or salad.
Nutrition Facts
Calories |
3172 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 127.3 g | 163% | |
| Saturated Fat | 38.3 g | 191% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 400 mg | 133% | |
| Sodium | 520 mg | 23% | |
| Total Carbohydrate | 296.5 g | 108% | |
| Dietary Fiber | 53.7 g | 192% | |
| Total Sugars | 16.1 g | ||
| Protein | 210.2 g | 420% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 752 mg | 58% | |
| Iron | 41.7 mg | 232% | |
| Potassium | 7234 mg | 154% | |
*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.
