Low Fat Bhuni Kichri

Savor the comforting warmth of Low Fat Bhuni Kichri, a wholesome one-pot dish bursting with flavor and nutrition. This lighter twist on the traditional Indian classic combines fragrant basmati rice and protein-packed yellow moong dal, delicately sautéed with aromatic spices like turmeric, cumin, and garam masala for a smoky, robust flavor. Made with minimal oil using a cooking spray, this low-fat recipe is a heart-healthy option perfect for easy weeknight dinners or a satisfying vegetarian lunch. With tender bites of onion, tomato, and a hint of ginger and garlic, every spoonful is a balance of earthy and tangy flavors, beautifully finished with fresh coriander and a squeeze of zesty lemon juice. Ready in under 45 minutes, this nourishing dish is naturally gluten-free, easy to digest, and pairs perfectly with yogurt or a crisp green salad.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Yellow moong dal (split yellow lentils)
• 1 medium, finely chopped Onion
• 1 medium, chopped Tomato
• 1 teaspoon, grated Ginger
• 2 cloves, minced Garlic
• 2 optional, slit Green chilies
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 1 teaspoon, or to taste Salt
• 4 cups Water
• 2 tablespoons, chopped Coriander leaves
• 1 tablespoon Lemon juice
• 1 for greasing Cooking spray

Directions

Step 1

Rinse the basmati rice and moong dal thoroughly in cold water until the water runs clear. Soak them together for about 15 minutes. Drain well before use.

Step 2

Heat a non-stick pot over medium heat and lightly spray with cooking spray.

Step 3

Add cumin seeds and let them splutter for a few seconds.

Step 4

Add the chopped onions and sauté until they turn translucent.

Step 5

Stir in the garlic, ginger, and green chilies (if using) and cook for another minute until fragrant.

Step 6

Add the chopped tomatoes and cook until they are soft and the oil separates from the mixture.

Step 7

Mix in turmeric powder, red chili powder, and salt. Cook the spices for a minute to allow their flavors to meld.

Step 8

Reduce the heat to low and add the soaked and drained rice and lentils to the pot.

Step 9

Sauté the rice and lentil mixture in the spice base for 2-3 minutes, ensuring everything is well combined.

Step 10

Add water to the pot and increase the heat to medium-high. Bring the mixture to a boil.

Step 11

Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for about 20-25 minutes or until the rice and lentils are fully cooked and all the water is absorbed.

Step 12

Turn off the heat. Allow the Bhuni Kichri to rest with the lid on for 5 minutes.

Step 13

Gently fluff the Bhuni Kichri with a fork, sprinkle garam masala, and lemon juice over it.

Step 14

Garnish with chopped coriander leaves before serving.

Nutrition Facts

Serving size	(1621.5g)

Amount per serving	% Daily Value*
Calories	762.2

Total Fat 4.0g	0%
Saturated Fat 0.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3604.5mg	0%
Total Carbohydrate 147.5g	0%
Dietary Fiber 15.1g	0%
Total Sugars 23.3g
Protein 37.2g	0%

Vitamin D 0IU	0%
Calcium 245.6mg	0%
Iron 12.5mg	0%
Potassium 2119.6mg	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: 4.6%

Protein: 19.2%

Carbs: 76.1%