Soy-Free Moong Dal Khichdi
Dive into the comforting warmth of this **Soy-Free Moong Dal Khichdi**, a wholesome and nutrient-packed one-pot meal that's perfect for cozy weeknight dinners or soothing your digestion. Made with a blend of **protein-rich yellow moong dal** and fragrant basmati rice, this hearty dish is gently spiced with cumin, turmeric, and a hint of asafoetida for a burst of authentic Indian flavor. Fresh carrots and green peas add a splash of color and fiber, while ghee or coconut oil enhances its rich, buttery texture. Ready in just 45 minutes, this soy-free recipe is not only quick to prepare but also gluten-free and easily customizable for vegan diets. Garnished with fresh cilantro for a refreshing finish, this khichdi is best enjoyed steaming hot with a side of pickles or yogurt for a truly soul-soothing meal. Perfect for those seeking a balanced, homey, and allergen-friendly dish!
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Recipe Information
Ingredients
- 1 cup Yellow moong dal (split yellow gram)
- 1 cup Basmati rice
- 2 tablespoons Ghee or coconut oil
- 1 teaspoon Cumin seeds
- 1 pinch Asafoetida
- 1 teaspoon Ginger, grated
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 medium Carrot, diced
- 0.5 cup Green peas
- 5 cups Water
- 2 tablespoons Cilantro, chopped
Instructions
Rinse both the moong dal and rice in plenty of water until the water runs clear. Drain and set aside.
In a large thick-bottomed pot or pressure cooker, heat the ghee or coconut oil over medium heat.
Add cumin seeds to the hot oil and let them splutter for a few seconds before adding the pinch of asafoetida.
Stir in the grated ginger and sauté for about 30 seconds until fragrant.
Add the diced carrot and green peas, and sauté for another 2 minutes.
Mix in the rinsed moong dal and rice, stirring well to combine everything thoroughly.
Add turmeric powder and salt, and pour in 5 cups of water. Stir the mixture to incorporate all ingredients evenly.
If using a pot, bring the mixture to a boil, then reduce the heat to a simmer. Cover with a lid and cook for about 30 minutes, until both the dal and rice are soft and mushy. Stir occasionally to prevent sticking to the bottom.
If using a pressure cooker, close the lid and cook on high heat until you hear two whistles. Reduce the heat to low and let it cook for an additional 5 minutes before turning off the heat. Let the pressure release naturally before opening the lid.
If the consistency is too thick, you can add a bit more water and cook for a few more minutes, adjusting seasoning if needed.
Once cooked, garnish with freshly chopped cilantro and serve hot.
Nutrition Facts
Calories |
1287 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.3 g | 41% | |
| Saturated Fat | 17.7 g | 88% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 2473 mg | 108% | |
| Total Carbohydrate | 188.2 g | 68% | |
| Dietary Fiber | 23.5 g | 84% | |
| Total Sugars | 12.5 g | ||
| Protein | 61.2 g | 122% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 410 mg | 32% | |
| Iron | 20.5 mg | 114% | |
| Potassium | 2986 mg | 64% | |
*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.
