Low Sodium Khichuri

Indulge in the wholesome comfort of Low Sodium Khichuri, a heart-healthy twist on a classic South Asian dish. This one-pot wonder combines fragrant basmati rice, protein-packed moong dal, and a medley of vibrant vegetables like carrots, potatoes, and green beans, gently simmered with aromatic spices such as cumin, cardamom, and cinnamon. Prepared with a touch of ghee for richness and no added salt, this nutrient-dense meal caters perfectly to low-sodium diets without compromising on flavor. Ready in under an hour, this easy-to-make dish boasts a creamy, melt-in-your-mouth texture, making it a warming, satisfying choice for lunch or dinner. Serve it as is or alongside yogurt or a salad for a balanced, nourishing meal that’s sure to delight your taste buds.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Basmati Rice
• 0.5 cup Moong Dal (Yellow Lentils)
• 4 cups Water
• 1 medium Carrot, diced
• 0.5 cup Green Peas
• 1 medium Potato, diced
• 0.5 cup Green Beans, chopped
• 1 medium Onion, finely chopped
• 1 teaspoon Ginger Paste
• 0.5 teaspoon Turmeric Powder
• 0.5 teaspoon Cumin Seeds
• 1 leaf Bay Leaf
• 0.25 teaspoon Black Peppercorns
• 2 pods Cardamom Pods
• 2 units Cloves
• 1 inch Cinnamon Stick
• 1 tablespoon Ghee
• 2 tablespoons Cilantro, chopped

Directions

Step 1

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

Step 2

Heat the ghee in a large pot over medium heat. Add the cumin seeds, bay leaf, black peppercorns, cardamom pods, cloves, and cinnamon stick. Sauté for about 1 minute until aromatic.

Step 3

Add the chopped onion to the pot and sauté until translucent, about 3-4 minutes.

Step 4

Stir in the ginger paste and turmeric powder, and cook for 1 minute until the raw smell of ginger disappears.

Step 5

Add the diced carrot, potato, chopped green beans, and green peas. Sauté for another 2-3 minutes.

Step 6

Add the rinsed rice and moong dal to the pot and stir well to combine with the spices and vegetables.

Step 7

Pour in 4 cups of water and stir everything together. Increase the heat to high and bring the mixture to a boil.

Step 8

Once it starts boiling, reduce the heat to low, cover the pot with a lid, and simmer for 20-25 minutes or until the rice and lentils are cooked and the khichuri has a mushy consistency.

Step 9

Turn off the heat and let it rest, covered, for 5 minutes to allow the flavors to meld.

Step 10

Garnish with chopped cilantro before serving. Enjoy your low sodium khichuri warm.

Nutrition Facts

Serving size	(1810.4g)

Amount per serving	% Daily Value*
Calories	1056.4

Total Fat 17.8g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 0.1g
Cholesterol 40mg	0%
Sodium 129.0mg	0%
Total Carbohydrate 185.6g	0%
Dietary Fiber 25.0g	0%
Total Sugars 18.2g
Protein 42.3g	0%

Vitamin D 0IU	0%
Calcium 312.7mg	0%
Iron 13.5mg	0%
Potassium 2996.1mg	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: 14.9%

Protein: 15.8%

Carbs: 69.3%