Low Fat Dal Khichdi

Discover the wholesome comfort of Low Fat Dal Khichdi, a nutritious one-pot meal that's as satisfying as it is healthy. This light and flavorful Indian classic combines protein-rich moong dal and fragrant basmati rice, enhanced with the warmth of turmeric, cumin, and a dash of asafoetida. Packed with vegetables like carrots and green peas, and cooked with minimal oil, this recipe is perfect for those seeking a heart-healthy, low-fat diet without compromising on taste. Ready in under 45 minutes, it's an ideal option for busy weeknights or a simple, nourishing lunch. Serve it with a side of yogurt or low-fat raita to elevate this comforting dish into a balanced, guilt-free meal.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 100 grams Moong dal (yellow lentils)
• 100 grams Basmati rice
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Asafoetida
• 1 teaspoon Salt
• 1 teaspoon Oil
• 1 medium, finely chopped Onion
• 1 medium, chopped Tomato
• 2 slit lengthwise Green chilies
• 1 inch, grated Ginger
• 2 cloves, minced Garlic
• 1 medium, diced Carrot
• 50 grams Green peas
• 2 tablespoons, chopped Coriander leaves
• 750 milliliters Water

Directions

Step 1

Rinse the moong dal and basmati rice under running water until the water runs clear. Soak them together in water for about 15 minutes, then drain well.

Step 2

Heat the oil in a pressure cooker over medium heat. Add the mustard seeds and cumin seeds. Let them splutter.

Step 3

Add the asafoetida, grated ginger, and minced garlic. Sauté briefly until fragrant.

Step 4

Add the chopped onions and green chilies. Sauté until the onions turn translucent.

Step 5

Stir in the chopped tomatoes and cook until they soften.

Step 6

Add the turmeric powder, diced carrot, and green peas, and sauté for another 2 minutes.

Step 7

Add the soaked and drained rice and dal to the cooker. Stir everything well to ensure the grains are coated with the spices.

Step 8

Pour in the water and add salt to taste. Mix well.

Step 9

Cover the pressure cooker with its lid and cook on high heat until you hear 2 whistles (approximately 7-10 minutes).

Step 10

Reduce the heat to low and cook for an additional 5 minutes.

Step 11

Turn off the heat and let the pressure release naturally before opening the lid.

Step 12

Gently fluff the khichdi with a fork, ensuring the rice and dal are cooked but not mushy.

Step 13

Garnish with chopped coriander leaves before serving.

Step 14

Serve hot with yogurt or low-fat raita for a perfect low-fat meal.

Nutrition Facts

Serving size	(1419.3g)

Amount per serving	% Daily Value*
Calories	751.7

Total Fat 9.2g	0%
Saturated Fat 1.0g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 3633.6mg	0%
Total Carbohydrate 134.2g	0%
Dietary Fiber 18.9g	0%
Total Sugars 27.3g
Protein 37.3g	0%

Vitamin D 0IU	0%
Calcium 255.9mg	0%
Iron 11.5mg	0%
Potassium 2322.7mg	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: 10.8%

Protein: 19.4%

Carbs: 69.8%