Sugar-Free Bhuni Kichri
Discover the wholesome delight of Sugar-Free Bhuni Kichri, a flavorful spin on a traditional comfort dish that’s perfect for health-conscious foodies. This aromatic one-pot recipe combines protein-rich yellow moong dal and fragrant basmati rice, sautéed with ghee or oil and infused with earthy spices like cumin, mustard seeds, turmeric, and asafoetida. Enhanced by fresh vegetables like peas and carrots and seasoned with bold ginger, green chilis, and warming cinnamon, this kichri is packed with vibrant flavors and nutrients. Ready in just 45 minutes, it's an easy-to-make, naturally gluten-free meal that pairs beautifully with yogurt or a crisp side salad. Perfect for meal prep or cozy dinners, Sugar-Free Bhuni Kichri checks all the boxes for a hearty, guilt-free indulgence!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 0.5 cup Yellow moong dal (split yellow lentils)
- 2 tablespoons Ghee or oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Black mustard seeds
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Asafoetida (hing)
- 1 teaspoon Grated ginger
- 1-2 Chopped green chilies
- 1 Bay leaf
- 1 inch Cinnamon stick
- 4 cups Water
- 1 teaspoon Salt
- 0.5 cup Peas
- 1 Carrot, diced
- 2 tablespoons Chopped fresh coriander
Instructions
Rinse and soak the basmati rice and yellow moong dal together in water for 15 minutes. Drain and set aside.
Heat ghee or oil in a large pot over medium heat.
Add cumin seeds and black mustard seeds and let them splutter for a few seconds.
Add the grated ginger, green chilies, bay leaf, cinnamon stick, turmeric powder, and asafoetida. Sauté for about 1 minute until fragrant.
Introduce the soaked and drained rice and dal mixture to the pot. Stir to coat the grains with the spices.
Pour in the water and add salt. Stir well and bring the mixture to a boil.
Lower the heat, cover the pot, and let it simmer for about 15-20 minutes until the rice and dal are cooked through and the water is absorbed.
Add the peas and diced carrot into the pot. Stir and cover again to cook for an additional 5 minutes until the vegetables are tender.
Remove from heat, fluff the kichri with a fork, and garnish with fresh coriander.
Serve hot alongside yogurt or a simple salad.
Nutrition Facts
Calories |
998 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 17.5 g | 88% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 2491 mg | 108% | |
| Total Carbohydrate | 141.2 g | 51% | |
| Dietary Fiber | 18.1 g | 65% | |
| Total Sugars | 15.0 g | ||
| Protein | 38.6 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 248 mg | 19% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2137 mg | 45% | |
*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.
