Soy-Free Kichuri
Warm, comforting, and bursting with wholesome flavors, this Soy-Free Kichuri is a nourishing twist on a classic South Asian one-pot dish. Made with fragrant basmati rice, protein-rich yellow split lentils (moong dal), and a medley of vibrant vegetables like carrots, potatoes, green peas, and cauliflower, this recipe is a hearty and balanced meal perfect for any day of the week. Seasoned with aromatic cumin, bay leaves, turmeric, and a hint of garam masala, this gluten-free and soy-free kichuri offers a delightful combination of earthy spices and creamy textures. Ready in just an hour, it’s a fantastic option for a filling vegetarian lunch or dinner. Garnish with fresh cilantro for an extra burst of flavor, and enjoy this wholesome dish on its own or paired with pickles, yogurt, or papadum for a complete meal. A perfect fusion of taste and nutrition!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 1 cup Yellow split lentils (moong dal)
- 1 medium Carrot, chopped
- 1 medium Potato, diced
- 0.5 cup Green peas
- 1 cup Cauliflower florets
- 3 tablespoons Vegetable oil
- 1 teaspoon Cumin seeds
- 2 pieces Bay leaves
- 1 teaspoon Ginger paste
- 0.5 teaspoon Turmeric powder
- 1.5 teaspoons Salt
- 5 cups Water
- 0.5 teaspoon Garam masala
- 0.25 cup Cilantro, chopped
Instructions
Rinse the basmati rice and moong dal under cold water until the water runs clear. Soak both in water for 15 minutes, then drain.
Heat the vegetable oil in a large pot over medium heat. Add cumin seeds and bay leaves. Sauté for about 30 seconds until aromatic.
Add the ginger paste and chopped vegetables - carrot, potato, green peas, and cauliflower. Stir and cook for 5 minutes until the vegetables begin to soften.
Add the soaked rice and lentils to the pot. Stir well to mix with the vegetables.
Sprinkle turmeric powder and add salt. Stir again to combine all ingredients well.
Pour in the water and bring to a boil. Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for 30 minutes. Stir occasionally to prevent sticking.
Check for consistency; the rice and lentils should be cooked, and the mixture should have a porridge-like texture. If it's too thick, add a little more water and simmer for a few more minutes.
Stir in the garam masala and adjust seasoning if necessary. Cook for an additional 2 minutes.
Remove from heat, garnish with chopped cilantro, and serve warm.
Nutrition Facts
Calories |
384 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.1 g | 14% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 769 mg | 33% | |
| Total Carbohydrate | 57.2 g | 21% | |
| Dietary Fiber | 7.1 g | 25% | |
| Total Sugars | 3.5 g | ||
| Protein | 15.7 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 129 mg | 10% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 979 mg | 21% | |
*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.
