Low Sodium Beans Khichdi

Delight in the wholesome comfort of Low Sodium Beans Khichdi, a heart-healthy twist on the traditional Indian one-pot dish. Combining earthy brown rice and protein-packed yellow moong dal with a medley of vibrant vegetables like carrots, French beans, and peas, this recipe is bursting with nutrients and flavor. Gently spiced with cumin, turmeric, and a hint of ginger, it's a low-sodium meal that doesn’t compromise on taste. The drizzle of fresh lemon juice and a sprinkle of cilantro at the end adds a bright, zesty finish, making it the perfect go-to dish for a light yet satisfying vegetarian meal. Ready in under an hour, it’s an ideal choice for busy weeknights or anyone looking to enjoy clean, balanced eating.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 1 cup Split yellow moong dal
• 5 cups Water
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 1 medium, chopped Onion
• 3 cloves, minced Garlic
• 1 inch piece, grated Ginger
• 1 small, chopped Green chili
• 1 teaspoon Turmeric powder
• 1 medium, diced Carrot
• 1 cup, chopped French beans
• 0.5 cup Peas
• 0.25 cup, chopped Cilantro
• 1 tablespoon Fresh lemon juice

Directions

Step 1

Start by rinsing the brown rice and moong dal several times until the water runs clear. Drain and set aside.

Step 2

Heat the olive oil in a large pot or pressure cooker over medium heat.

Step 3

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

Step 4

Add the chopped onion, minced garlic, grated ginger, and chopped green chili. Sauté until the onions are translucent and the raw aroma of the garlic disappears.

Step 5

Mix in the turmeric powder and sauté for another minute.

Step 6

Add the diced carrot, chopped French beans, and peas to the pot. Stir well for a couple of minutes.

Step 7

Add the rinsed rice and moong dal to the pot and combine well with the sautéed ingredients.

Step 8

Pour in the water and bring it to a boil. Once it's boiling, reduce the heat to low, cover with a lid, and simmer for 20-25 minutes if using a regular pot or until the rice and dal are fully cooked and have a soft consistency.

Step 9

If using a pressure cooker, cover and cook for 2 whistles on medium heat. Allow the pressure to release naturally.

Step 10

Once cooked, open the lid and fluff the khichdi with a fork.

Step 11

Stir in the chopped cilantro and fresh lemon juice for a burst of freshness and flavor.

Step 12

Serve hot as a nutritious and satisfying meal, optionally accompanied by yogurt or a low-sodium pickle.

Nutrition Facts

Serving size	(2063.5g)

Amount per serving	% Daily Value*
Calories	1273.9

Total Fat 20.2g	0%
Saturated Fat 3.5g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 140.2mg	0%
Total Carbohydrate 214.2g	0%
Dietary Fiber 33.1g	0%
Total Sugars 19.0g
Protein 64.7g	0%

Vitamin D 0IU	0%
Calcium 452.8mg	0%
Iron 20.8mg	0%
Potassium 3649.7mg	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: 14.0%

Protein: 19.9%

Carbs: 66.0%