Low Fat Kichadi

Discover the comforting flavors of Low Fat Kichadi, a wholesome one-pot meal that’s as nourishing as it is delicious. This lighter take on the classic Indian kichadi combines basmati rice, protein-packed split yellow moong dal, and fresh vegetables like carrots, green beans, and peas, all gently seasoned with aromatic spices like cumin, turmeric, and ginger. Prepared with just a teaspoon of olive oil and cooked to perfection in a pressure cooker, this recipe is ideal for those seeking a heart-healthy, low-fat option without compromising on taste. Naturally gluten-free and packed with fiber, Low Fat Kichadi is ready in under 45 minutes and makes a cozy, balanced meal. Serve it warm, garnished with coriander leaves, alongside a tangy low-fat yogurt or a crisp salad for an irresistibly satisfying dish. Perfect for clean eating or a quick weeknight dinner, this comforting recipe is sure to become a family favorite!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 0.5 cup Basmati rice
• 0.25 cup Split yellow moong dal
• 1 medium Carrot
• 0.25 cup Green beans
• 0.25 cup Green peas
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Cumin seeds
• 1 inch Ginger
• 3 cups Water
• 1 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Coriander leaves
• 1 teaspoon Olive oil
• 1 optional Green chili

Directions

Step 1

Rinse the basmati rice and moong dal together under cold water until the water runs clear. Drain and set aside.

Step 2

Peel and dice the carrot into small cubes. Chop the green beans into 1-inch pieces. Finely chop the ginger and green chili, if using.

Step 3

Heat 1 teaspoon of olive oil in a pressure cooker over a medium flame. Add cumin seeds and allow them to splutter.

Step 4

Add the chopped ginger and green chili, sauté for a minute until the ginger is fragrant.

Step 5

Add the diced carrot, green beans, and green peas to the cooker. Stir well and cook for 2-3 minutes.

Step 6

Stir in the turmeric powder and mix well with the vegetables.

Step 7

Add the rinsed rice and moong dal to the cooker. Stir everything together for a minute to combine the flavors.

Step 8

Pour in 3 cups of water, add salt, and black pepper, and mix well.

Step 9

Close the lid of the pressure cooker and cook on medium heat for about 3 whistles or until the rice and dal are fully cooked.

Step 10

Once the pressure releases, open the lid carefully. Gently fluff the kichadi with a fork.

Step 11

Garnish with freshly chopped coriander leaves before serving.

Step 12

Serve hot as a standalone meal or with a side of low-fat yogurt or salad.

Nutrition Facts

Serving size	(1060.4g)

Amount per serving	% Daily Value*
Calories	511.6

Total Fat 15.9g	0%
Saturated Fat 2.5g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 2483.8mg	0%
Total Carbohydrate 73.8g	0%
Dietary Fiber 11.0g	0%
Total Sugars 6.5g
Protein 20.1g	0%

Vitamin D 0IU	0%
Calcium 173.4mg	0%
Iron 8.3mg	0%
Potassium 1180.4mg	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: 27.6%

Protein: 15.5%

Carbs: 56.9%