Low Sodium Bhuni Kichri

Savor the hearty goodness of Low Sodium Bhuni Kichri, a nourishing one-pot meal that's both flavorful and mindful of your sodium intake. This wholesome dish combines fluffy basmati rice and protein-packed moong dal, perfectly complemented by a medley of fresh vegetables like carrots, green peas, and spinach. A fragrant blend of spices—cumin, turmeric, coriander, and black pepper—imparts layers of warmth and aroma without the need for extra salt. Sautéed toasty in olive oil and finished with a hint of citrusy lemon juice, this light yet satisfying dish is ideal for healthy eating enthusiasts or those watching their sodium levels. Quick to prepare and packed with nutrients, Low Sodium Bhuni Kichri is a comforting culinary delight for the whole family!

Nutriscore Rating: 76/100

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)
• 3 cups Water
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 1 tablespoon Ginger garlic paste
• 1 medium Tomato, finely chopped
• 2 whole Green chilies, slit
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.25 teaspoon Black pepper powder
• 1 small Carrot, diced
• 0.5 cup Green peas
• 1 cup Spinach, chopped
• 0.25 cup Cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

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

Step 2

Heat olive oil in a large heavy-bottomed pan over medium heat. Add cumin seeds and let them sizzle for a few seconds until aromatic.

Step 3

Add the finely chopped onion and sauté until translucent, about 5 minutes.

Step 4

Stir in the ginger garlic paste and cook for another minute until the raw smell disappears.

Step 5

Add the chopped tomato and green chilies, and cook until the tomato softens and the oil begins to separate, around 3-4 minutes.

Step 6

Mix in turmeric powder, coriander powder, and black pepper powder. Sauté for 1-2 minutes.

Step 7

Add the diced carrot and green peas. Stir well to coat them with the spice mixture.

Step 8

Add the rinsed rice and moong dal to the pan and sauté for 2-3 minutes.

Step 9

Pour in the water and bring it to a boil. Once boiling, reduce the heat to low, cover the pan with a lid, and simmer for 15-20 minutes until the rice and lentils are cooked through.

Step 10

Add the chopped spinach, stir gently, and cook for another 2-3 minutes until the spinach is wilted.

Step 11

Remove from heat and let the Bhuni Kichri rest for 5 minutes, covered. This will help the flavors meld together.

Step 12

Garnish with freshly chopped cilantro and a drizzle of lemon juice before serving. Enjoy your low sodium Bhuni Kichri warm.

Nutrition Facts

Serving size	(1562.7g)

Amount per serving	% Daily Value*
Calories	1098.8

Total Fat 32.8g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 161.8mg	0%
Total Carbohydrate 163.4g	0%
Dietary Fiber 23.9g	0%
Total Sugars 16.3g
Protein 45.2g	0%

Vitamin D 0IU	0%
Calcium 362.1mg	0%
Iron 18.9mg	0%
Potassium 2923.4mg	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: 26.1%

Protein: 16.0%

Carbs: 57.9%