Soy-Free Bhuni Kichri
Delight in the comforting, wholesome flavors of Soy-Free Bhuni Kichri, a vibrant one-pot meal that's both nourishing and packed with aromatic spices. This gluten-free and soy-free Indian recipe combines fluffy basmati rice and protein-rich yellow split moong dal, simmered to perfection with sautéed onions, tomatoes, and colorful vegetables like carrots and green peas. Enhanced with the warmth of cumin, turmeric, and chili powders, this hearty dish is brought to life with fresh ginger and garlic for a robust, fragrant experience. Quick to prepare in under an hour, it’s a flavorful and satisfying option for a cozy lunch or dinner. Garnished with fresh cilantro and served with a zesty lemon wedge, this dish is perfect for health-conscious foodies and those who crave bold, authentic flavors in every bite.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 0.5 cup Yellow split moong dal
- 4 cups Water
- 2 tablespoons Ghee or olive oil
- 1 large Onion, thinly sliced
- 3 cloves Garlic cloves, minced
- 1 inch piece Ginger, minced
- 1 medium Green chili, chopped
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 1 medium Carrot, diced
- 0.5 cup Green peas
- 1 medium Tomato, chopped
- 1 teaspoon Salt
- 2 tablespoons Fresh cilantro, chopped
- 1 for serving Lemon wedge
Instructions
Rinse the basmati rice and yellow split moong dal together in a fine mesh sieve under cold running water until the water runs clear. Drain and set aside.
In a large pot, heat the ghee or olive oil over medium heat. Once hot, add cumin seeds and allow them to sizzle for about 30 seconds.
Add the sliced onion and sauté until golden brown, about 5-7 minutes.
Stir in minced garlic, ginger, and green chili. Sauté for another 1-2 minutes until fragrant.
Add the turmeric powder, red chili powder, and coriander powder. Cook for 1 minute, stirring constantly to avoid burning the spices.
Add the diced carrot, green peas, and chopped tomato. Sauté for 3-4 minutes until the vegetables start to soften.
Add the rinsed rice and moong dal to the pot. Stir well to combine with the vegetables and spices.
Pour in the water and add the salt. Stir everything together, then bring to a boil.
Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for 30 minutes, or until the rice and dal are fully cooked and the water is absorbed.
Remove the pot from the heat and let it sit, covered, for about 5 minutes to allow the flavors to meld.
Fluff the Bhuni Kichri with a fork and garnish with chopped fresh cilantro.
Serve hot with a lemon wedge on the side for an extra burst of freshness.
Nutrition Facts
Calories |
1056 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.2 g | 41% | |
| Saturated Fat | 18.1 g | 90% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 2472 mg | 107% | |
| Total Carbohydrate | 155.2 g | 56% | |
| Dietary Fiber | 21.9 g | 78% | |
| Total Sugars | 18.6 g | ||
| Protein | 41.0 g | 82% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 354 mg | 27% | |
| Iron | 15.6 mg | 87% | |
| Potassium | 2471 mg | 53% | |
*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.
