Heart-Healthy Classic Indian Khichadi

Warm, comforting, and packed with nutrition, this Heart-Healthy Classic Indian Khichadi is a wholesome one-pot meal perfect for any time of the year. Featuring fragrant brown rice, protein-packed yellow moong dal, and a medley of vibrant vegetables like carrots, green beans, and spinach, this dish is elevated with the earthy flavors of cumin, mustard seeds, and turmeric. It's a lighter, nutrient-dense twist on the traditional Indian khichadi, made heart-healthy with the addition of olive oil and fiber-rich ingredients. Quick to prepare in just 45 minutes, this creamy, plant-based recipe is perfect for busy weeknights or mindful meal prep. Garnished with fresh coriander and a squeeze of lemon, it’s a vegan comfort food that’s as nourishing as it is delicious. Serve it warm and enjoy a bowl of savory goodness packed with antioxidants, vitamins, and satisfying flavor.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 0.5 cup split yellow moong dal (yellow lentils)
• 4 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 0.5 teaspoon mustard seeds
• 1 whole bay leaf
• 1 inch piece, grated ginger
• 2 cloves, minced garlic
• 1 whole, slit green chilies
• 1 medium, diced carrot
• 0.5 cup, chopped green beans
• 0.5 cup, frozen or fresh green peas
• 1 cup, chopped spinach
• 1 teaspoon or to taste salt
• 2 tablespoons olive oil
• 2 tablespoons, chopped coriander leaves
• 1 wedge, for serving lemon

Directions

Step 1

Rinse the brown rice and moong dal thoroughly under running water until the water runs clear. This step removes excess starch and minimizes stickiness.

Step 2

In a deep pot, heat olive oil over medium heat. Add the cumin seeds and mustard seeds, and allow them to sputter.

Step 3

Stir in the bay leaf, grated ginger, and minced garlic. Sauté for about a minute or until the garlic turns golden and fragrant.

Step 4

Add the slit green chilies, diced carrots, chopped green beans, and green peas. Sauté the vegetables for 3-4 minutes until they slightly soften.

Step 5

Stir in the chopped spinach and cook for another 1 minute until the spinach wilts.

Step 6

Add the rinsed rice and moong dal to the pot, followed by turmeric powder and salt. Stir well to combine all ingredients.

Step 7

Pour in 4 cups of water, stir, and bring the mixture to a boil.

Step 8

Once it starts boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for about 25 minutes, stirring occasionally to ensure it doesn't stick to the bottom.

Step 9

After 25 minutes, check the texture of the rice and lentils; they should be fully cooked and creamy. Adjust the salt if necessary.

Step 10

Garnish the khichadi with freshly chopped coriander leaves and squeeze a lemon wedge over before serving.

Nutrition Facts

Serving size	(1574.7g)

Amount per serving	% Daily Value*
Calories	983.3

Total Fat 33.3g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 2585.1mg	0%
Total Carbohydrate 136.0g	0%
Dietary Fiber 22.3g	0%
Total Sugars 13.8g
Protein 38.4g	0%

Vitamin D 0IU	0%
Calcium 342.4mg	0%
Iron 13.3mg	0%
Potassium 2215.0mg	0%

*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.

Source of Calories

Fat: 30.1%

Protein: 15.4%

Carbs: 54.5%