Low Fat Khichuri

Savor the comforting flavors of Low Fat Khichuri, a wholesome, one-pot vegetarian dish that's as nutritious as it is delicious. Made with protein-packed moong dal, aromatic basmati rice, and a medley of vibrant vegetables like carrots, cauliflower, and green peas, this lighter spin on the classic Indian khichuri is ideal for health-conscious food lovers. Infused with fragrant spices like cumin, turmeric, and bay leaf, and cooked with just a touch of canola oil or cooking spray, this recipe brings all the warmth of traditional khichuri without the excess fat. Quick to prepare in under an hour, it's perfect for busy weeknights yet hearty enough to satisfy. Garnished with fresh cilantro, this low-fat, gluten-free dish makes a nourishing meal on its own or pairs beautifully with yogurt or pickles for a complete experience. Rich in flavors, low in calories—this is comfort food reinvented!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Moong dal (split and husked yellow lentils)
• 0.5 cup Carrot, diced
• 0.5 cup Green peas
• 0.5 cup Cauliflower, chopped
• 1 teaspoon Cooking spray or 1 teaspoon canola oil
• 0.5 teaspoon Cumin seeds
• 1 piece Bay leaf
• 1 teaspoon Ginger, minced
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 4 cups Water
• 2 tablespoons Fresh cilantro, chopped

Directions

Step 1

Rinse the basmati rice and moong dal under cold water until the water runs clear. Soak them together in water for about 15 minutes while you prepare the vegetables.

Step 2

Drain the soaked rice and dal and set aside.

Step 3

In a large pot over medium heat, apply cooking spray or add 1 teaspoon of canola oil. Once hot, add the cumin seeds and bay leaf.

Step 4

Allow the cumin to sizzle and become fragrant, which typically takes about 30 seconds.

Step 5

Add the minced ginger and sauté for another minute until aromatic.

Step 6

Add the diced carrot, green peas, and chopped cauliflower. Sauté for 2-3 minutes to slightly soften the vegetables.

Step 7

Stir in the drained rice and dal mixture, mixing well with the vegetables.

Step 8

Add turmeric powder and salt, stirring to combine evenly.

Step 9

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

Step 10

Reduce the heat to low, cover the pot with a lid, and simmer for approximately 20-25 minutes, or until the rice and dal are fully cooked and the khichuri reaches your desired consistency.

Step 11

Once done, turn off the heat and let it sit covered for another 5 minutes. This allows the flavors to meld.

Step 12

Garnish the khichuri with freshly chopped cilantro before serving. Serve hot.

Nutrition Facts

Serving size	(1463.6g)

Amount per serving	% Daily Value*
Calories	739.5

Total Fat 6.6g	0%
Saturated Fat 0.6g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2478.9mg	0%
Total Carbohydrate 132.5g	0%
Dietary Fiber 16.8g	0%
Total Sugars 15.3g
Protein 37.4g	0%

Vitamin D 0IU	0%
Calcium 274.0mg	0%
Iron 12.9mg	0%
Potassium 1914.2mg	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: 8.0%

Protein: 20.2%

Carbs: 71.7%