High Protein Classic Indian Khichadi

Discover a hearty twist on a beloved comfort food with this High Protein Classic Indian Khichadi! Packed with the goodness of brown rice, protein-rich moong dal, and chana dal, this nutritious recipe takes the traditional khichadi to the next level. Spiced with aromatic cumin, mustard seeds, turmeric, and hing, and enriched with fresh vegetables like peas, carrots, and tomatoes, every spoonful bursts with wholesome flavors. It's an easy, one-pot dish that's perfect for busy weeknights, providing a balanced meal in just 45 minutes. Serve it hot, garnished with fresh coriander, alongside yogurt or pickle for a nourishing and satisfying experience. This high-protein vegetarian recipe combines wellness and taste seamlessly, making it an excellent choice for health-conscious food lovers.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 1 cup Moong dal (split green gram)
• 0.5 cup Chana dal (split chickpeas)
• 2 tablespoons Ghee or oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 0.25 teaspoon Asafoetida (hing)
• 10 leaves Curry leaves
• 1 medium Onion, finely chopped
• 1 inch piece Ginger, grated
• 3 units Garlic cloves, minced
• 2 units Green chilies, chopped
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 6 cups Water
• 1.5 teaspoons Salt
• 0.5 cup Peas, fresh or frozen
• 1 medium Carrot, diced
• 1 medium Tomato, chopped
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Rinse the brown rice, moong dal, and chana dal thoroughly under running water. Soak them in water for about 15 minutes while you prepare the other ingredients.

Step 2

Heat the ghee or oil in a heavy-bottomed pot or pressure cooker over medium heat. Add the cumin seeds and mustard seeds, and let them splutter.

Step 3

Add the asafoetida and curry leaves, sauté for a few seconds until fragrant.

Step 4

Stir in the chopped onion and sauté until it becomes translucent.

Step 5

Add the grated ginger, minced garlic, and chopped green chilies. Sauté the mixture for a minute to release the aromas.

Step 6

Mix in the turmeric powder and red chili powder, and stir well.

Step 7

Drain the soaked rice and dals, and add them to the pot. Sauté for another 2-3 minutes, ensuring they are well coated with the spices.

Step 8

Pour in 6 cups of water and add salt. Bring the mixture to a boil while stirring occasionally.

Step 9

Add the peas, diced carrot, and chopped tomato, and mix well.

Step 10

Cover the pot and cook on low heat for about 20-25 minutes, or until the rice and lentils are thoroughly cooked and the mixture reaches a thick porridge-like consistency. If using a pressure cooker, cook for about 2-3 whistles.

Step 11

Once cooked, remove from heat and let it sit for a few minutes before opening the lid.

Step 12

Garnish with freshly chopped coriander leaves and serve hot with a side of yogurt or pickle.

Nutrition Facts

Serving size	(2421.0g)

Amount per serving	% Daily Value*
Calories	1767.4

Total Fat 40.8g	0%
Saturated Fat 18.8g	0%
Polyunsaturated Fat 0g
Cholesterol 84mg	0%
Sodium 3711.0mg	0%
Total Carbohydrate 279.5g	0%
Dietary Fiber 66.2g	0%
Total Sugars 42.9g
Protein 83.4g	0%

Vitamin D 0IU	0%
Calcium 596.5mg	0%
Iron 25.7mg	0%
Potassium 4666.4mg	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: 20.2%

Protein: 18.3%

Carbs: 61.5%