Sugar-Free Kichro
Indulge in the hearty and nutritious goodness of Sugar-Free Kichro, a wholesome South Asian dish made with tender beef or lamb, protein-packed split Bengal gram (chana dal), and earthy whole wheat. This recipe brings together aromatic spices like turmeric, garam masala, and cinnamon to create a deeply flavorful one-pot meal. Slow-simmered to perfection, the Kichro achieves a comforting, thick consistency that’s partially blended for a satisfying texture. Perfectly spiced yet gentle on the palate, this sugar-free recipe is a fantastic choice for those seeking balanced, healthy comfort food. Garnished with fresh coriander and green chilies, it’s best served steaming hot with naan or your favorite bread. Ideal for family dinners and packed with protein and fiber, this Sugar-Free Kichro is a nourishing delight you’ll want to make again and again.
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Recipe Information
Ingredients
- 1 cup Whole wheat
- 1 cup Split Bengal gram (chana dal)
- 500 grams Beef or lamb, cubed
- 1 large Onion, finely chopped
- 2 tablespoons Ginger-garlic paste
- 1 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1.5 teaspoons Salt
- 2 teaspoons Coriander powder
- 1 teaspoon Garam masala
- 1 whole Bay leaf
- 4 whole Cloves
- 1 inch Cinnamon stick
- 3 tablespoons Cooking oil
- 0.5 cup Fresh coriander leaves, chopped
- 2 whole Green chilies, slit
- 6 cups Water
Instructions
Rinse whole wheat and split Bengal gram under running water until water runs clear. Soak separately in enough water for at least 4 hours or overnight.
In a large pot, heat oil over medium heat. Add chopped onions and sauté until golden brown.
Add ginger-garlic paste and cook for a minute until the raw smell disappears.
Add turmeric powder, red chili powder, coriander powder, and salt. Stir and cook the spices for 2 minutes until they release their aroma.
Add the meat cubes to the pot and stir to coat with spices. Cook until the meat is browned on all sides.
Drain and add the soaked whole wheat and Bengal gram to the pot. Stir to mix with the meat and spices.
Pour in 6 cups of water, and add bay leaf, cloves, and cinnamon stick. Bring to a boil.
Once boiling, lower the heat to simmer, cover the pot, and cook for 1 hour, stirring occasionally, until the grains and meat are tender.
Once the mixture is cooked, use a hand blender to mix slightly, creating a thick yet textured consistency. You can also mash manually with a heavy spoon or spatula.
Sprinkle garam masala and add more water if necessary to adjust the consistency to your liking. Simmer for an additional 10 minutes.
Garnish with chopped fresh coriander leaves and slit green chilies before serving hot. Enjoy with naan or a choice of bread.
Nutrition Facts
Calories |
3196 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 164.1 g | 210% | |
| Saturated Fat | 50.4 g | 252% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 400 mg | 133% | |
| Sodium | 5308 mg | 231% | |
| Total Carbohydrate | 294.4 g | 107% | |
| Dietary Fiber | 49.0 g | 175% | |
| Total Sugars | 31.5 g | ||
| Protein | 171.2 g | 342% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 675 mg | 52% | |
| Iron | 40.4 mg | 224% | |
| Potassium | 4450 mg | 95% | |
*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.
