Heart-Healthy Moong Dal Khichdi

Transform your mealtime into a nourishing affair with this **Heart-Healthy Moong Dal Khichdi**, a wholesome twist on the classic Indian comfort food. Made with protein-packed **moong dal** and fiber-rich **brown rice**, this one-pot dish is a perfect blend of taste and nutrition. Infused with the earthy flavors of **cumin, turmeric, garlic, and ginger**, and loaded with vibrant vegetables like **carrots, spinach, and green peas**, it’s a satisfying, low-fat meal that’s gentle on the stomach and ideal for maintaining a healthy heart. Ready in just 40 minutes and garnished with fresh **coriander leaves**, this gluten-free khichdi is the ultimate weeknight dinner that pairs beautifully with a side of yogurt or a crisp salad for a balanced, soul-soothing experience. Perfect for clean eating and meal prep, this recipe is a must-try for those seeking healthy comfort food with a boost of flavor.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 0.5 cup moong dal (split green gram)
• 0.5 cup brown rice
• 4 cups water
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon cumin seeds
• 1 teaspoon ginger (finely grated)
• 2 cloves garlic (finely chopped)
• 1 medium carrot (chopped)
• 0.5 cup green peas
• 1 cup spinach (chopped)
• 1 tablespoon olive oil
• 1 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh coriander leaves (chopped)

Directions

Step 1

Rinse the moong dal and brown rice under running water until the water runs clear. Soak them together in water for 15-20 minutes before cooking.

Step 2

In a large pot or pressure cooker, heat olive oil over medium heat.

Step 3

Add cumin seeds and allow them to sizzle for a few seconds until fragrant.

Step 4

Add ginger and garlic, and sauté for a minute until they start to turn golden.

Step 5

Add the chopped carrot and sauté for another 2 minutes.

Step 6

Drain the soaked moong dal and rice, and add them to the pot.

Step 7

Add turmeric powder and salt, and stir everything together.

Step 8

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

Step 9

Reduce the heat to low, cover the pot, and cook the mixture for about 20 minutes, or until the dal and rice are tender.

Step 10

If using a pressure cooker, cook for 2-3 whistles and allow the pressure to release naturally.

Step 11

Once cooked, open the lid and add the green peas and chopped spinach. Stir and cook for an additional 5 minutes.

Step 12

Adjust salt and add black pepper to taste. Mix well.

Step 13

Garnish the khichdi with fresh coriander leaves before serving.

Step 14

Serve hot, accompanied by a side of yogurt or a light salad for a complete meal.

Nutrition Facts

Serving size	(1387.7g)

Amount per serving	% Daily Value*
Calories	703.9

Total Fat 17.2g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 2508.2mg	0%
Total Carbohydrate 108.9g	0%
Dietary Fiber 25.9g	0%
Total Sugars 14.5g
Protein 33.8g	0%

Vitamin D 0IU	0%
Calcium 327.5mg	0%
Iron 12.2mg	0%
Potassium 2094.8mg	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: 21.3%

Protein: 18.6%

Carbs: 60.0%