Low Fat Kichuri

Discover the comforting simplicity of Low Fat Kichuri, a hearty and wholesome one-pot meal that’s as nourishing as it is delicious. Packed with protein-rich moong dal, fragrant basmati rice, and a rainbow of fresh vegetables like carrots, potatoes, green peas, and spinach, this revamped version of traditional kichuri keeps things light with just a teaspoon of oil. Infused with the earthy warmth of cumin, turmeric, and ginger, every spoonful is bursting with flavor while remaining kind to your waistline. Perfect for a quick weeknight dinner or a satisfying lunch, this low-fat kichuri comes together in just 45 minutes and is naturally gluten-free. Garnished with fresh cilantro, it pairs beautifully with a side of yogurt or a squeeze of lemon for a nutritious, comforting meal that’s sure to become a household favorite.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Moong dal (split yellow lentils)
• 1 medium, diced Carrot
• 0.5 cup Green peas
• 1 medium, diced Potato
• 1 cup, chopped Spinach leaves
• 1 medium, thinly sliced Onion
• 1 inch piece, grated Ginger
• 2 cloves, minced Garlic
• 1 small, slit Green chili
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Cumin seeds
• 1 teaspoon or to taste Salt
• 0.5 teaspoon Black pepper
• 4 cups Vegetable broth or water
• 1 teaspoon Oil
• 2 tablespoons, chopped Cilantro

Directions

Step 1

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

Step 2

In a large pot, heat 1 teaspoon of oil over medium heat. Add the cumin seeds and let them splutter for a few seconds.

Step 3

Add the sliced onion, grated ginger, minced garlic, and slit green chili. Sauté until the onions turn translucent.

Step 4

Add the diced carrot, green peas, and diced potato to the pot. Stir well and cook for about 3 minutes until the vegetables start to soften.

Step 5

Add the turmeric powder, salt, and black pepper. Mix to combine evenly.

Step 6

Stir in the drained rice and dal mixture, ensuring everything is well combined with the spice mixture.

Step 7

Pour in the vegetable broth or water. Stir well and bring the mixture to a boil.

Step 8

Once boiling, reduce the heat to low, cover the pot, and let simmer for about 20 minutes or until the rice and lentils are cooked and the vegetables are tender.

Step 9

Add the chopped spinach leaves to the pot and gently mix them into the kichuri. Cook for another 5 minutes until the spinach wilts completely.

Step 10

Check the seasoning and adjust salt if necessary.

Step 11

Turn off the heat and let the kichuri sit, covered, for 5 minutes to allow the flavors to meld together.

Step 12

Garnish with chopped cilantro before serving. Serve hot and enjoy your nutritious, low-fat kichuri.

Nutrition Facts

Serving size	(1773.9g)

Amount per serving	% Daily Value*
Calories	1057.6

Total Fat 15.3g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 2.1g
Cholesterol 4.5mg	0%
Sodium 6465.5mg	0%
Total Carbohydrate 189.8g	0%
Dietary Fiber 23.6g	0%
Total Sugars 21.7g
Protein 45.2g	0%

Vitamin D 0IU	0%
Calcium 284.8mg	0%
Iron 15.9mg	0%
Potassium 3632.1mg	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: 12.8%

Protein: 16.8%

Carbs: 70.4%