Low Sodium Classic Indian Khichadi

Indulge in the comforting simplicity of Low Sodium Classic Indian Khichadi—a wholesome, one-pot meal that's perfect for a nourishing lunch or dinner. This heart-healthy version of the traditional dish combines fragrant basmati rice and protein-rich yellow moong dal, simmered to creamy perfection with vibrant vegetables like carrots and peas. Aromatic spices such as cumin, turmeric, and a hint of asafoetida elevate the flavor profile without the need for added salt. Finished with crunchy roasted peanuts, fresh coriander, and a splash of lemon juice, this low-sodium khichadi is a balanced, nutrient-packed delight. Ideal for those seeking authentic Indian flavors with a health-conscious twist, this recipe is easy to prepare and perfect for the whole family.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 cup Split yellow moong dal (lentils)
• 6 cups Water
• 2 tablespoons Ghee or unsalted butter
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Fresh ginger, grated
• 0.25 teaspoon Asafoetida (hing)
• 2 pieces Green chillies, slit lengthwise
• 1 medium Carrot, diced
• 0.5 cup Peas (fresh or frozen)
• 0.25 cup Unsalted roasted peanuts
• 2 tablespoons Fresh coriander leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

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

Step 2

In a large pot or a pressure cooker, heat the ghee over medium heat. Add cumin seeds and let them splutter.

Step 3

Add the grated ginger, asafoetida, and slit green chillies. Sauté for 1-2 minutes until aromatic.

Step 4

Add the diced carrot and peas, and sauté for another 2-3 minutes.

Step 5

Add the soaked and drained rice and moong dal to the pot. Stir gently to mix well.

Step 6

Pour in 6 cups of water, add the ground turmeric, and stir. Bring the mixture to a boil.

Step 7

Lower the heat, cover the pot with a lid (or close the pressure cooker without the weight if using), and let it simmer for about 25-30 minutes (or 3-4 whistles in a pressure cooker).

Step 8

Once cooked, allow it to sit for 5 minutes for the flavors to meld. If using a pressure cooker, allow the pressure to release naturally.

Step 9

Open the lid, add the roasted peanuts, give it a gentle stir, and adjust the consistency as per your preference by adding a bit more water if needed.

Step 10

Garnish with chopped fresh coriander leaves and drizzle with lemon juice just before serving.

Step 11

Serve warm as a wholesome meal, optionally paired with low-sodium yogurt or a side salad.

Nutrition Facts

Serving size	(2066.6g)

Amount per serving	% Daily Value*
Calories	1465.5

Total Fat 46.9g	0%
Saturated Fat 21.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 66.9mg	0%
Sodium 124.2mg	0%
Total Carbohydrate 198.0g	0%
Dietary Fiber 26.4g	0%
Total Sugars 9.4g
Protein 68.8g	0%

Vitamin D 0IU	0%
Calcium 405.4mg	0%
Iron 22.1mg	0%
Potassium 3277.6mg	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: 28.3%

Protein: 18.5%

Carbs: 53.2%