Soy-Free Kichadi
Warm, comforting, and entirely soy-free, this Kichadi recipe is a wholesome one-pot meal that is perfect for a cozy weeknight dinner or a nourishing lunch. Made with aromatic basmati rice, protein-packed split mung dal, and a vibrant medley of veggies like carrots, potatoes, and green peas, this dish is lightly spiced with earthy cumin, mustard seeds, and fragrant curry leaves. A touch of turmeric lends the dish its signature golden hue, while ginger and optional green chili add a gentle kick of heat. Whether you're seeking a gluten-free, vegetarian option or a nutrient-rich, easy-to-digest meal, this Soy-Free Kichadi is a must-try. Serve it warm, garnished with fresh cilantro, and enjoy its soothing flavors that are as delicious as they are nourishing. Perfect for meal preps and quick cooking, this 45-minute recipe is a hearty way to celebrate traditional Indian comfort food.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 0.5 cup Split mung dal (green gram lentils)
- 1 small Carrot, diced
- 1 medium Potato, diced
- 0.5 cup Green peas
- 2 tablespoons Ghee or coconut oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 8 leaves Curry leaves
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 4 cups Water
- 2 tablespoons Cilantro, chopped
- 1 teaspoon Ginger, minced
- 1 optional Green chili, chopped
Instructions
Rinse the basmati rice and split mung dal in cold water, then soak them together in a bowl for about 15 minutes. Drain well before cooking.
Heat ghee or coconut oil in a large, heavy-bottomed pot over medium heat. Add cumin seeds and mustard seeds, allowing them to sizzle for a few seconds.
Add curry leaves, minced ginger, and chopped green chili (if using). Saute for a minute until the ginger becomes fragrant.
Stir in diced carrots, potatoes, and green peas. Cook for 3-4 minutes until the vegetables start to soften, stirring occasionally.
Add the drained rice and mung dal to the pot. Mix well with the vegetables and spices.
Sprinkle turmeric powder and salt over the mixture, then pour in the water. Stir everything together.
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for about 20 minutes until the rice and lentils are cooked and the vegetables are tender. Stir occasionally to ensure nothing sticks to the bottom of the pot.
Once cooked, remove from heat and let it sit covered for 5 minutes. Fluff the kichadi gently with a fork.
Garnish with chopped cilantro before serving warm.
Nutrition Facts
Calories |
1116 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.0 g | 41% | |
| Saturated Fat | 17.5 g | 88% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 2458 mg | 107% | |
| Total Carbohydrate | 171.7 g | 62% | |
| Dietary Fiber | 27.4 g | 98% | |
| Total Sugars | 16.3 g | ||
| Protein | 40.3 g | 81% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 327 mg | 25% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 2762 mg | 59% | |
*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.
