Low Sodium Kichadi

Delight in the comforting warmth of Low Sodium Kichadi, a wholesome and nourishing one-pot meal that's perfect for those seeking a flavor-packed yet heart-conscious dish. This mildly spiced medley combines fluffy basmati rice and protein-rich yellow moong dal with vibrant vegetables like carrots, peas, and potatoes, creating a balanced and satisfying meal. Seasoned with aromatic herbs and spices—like cumin, ginger, curry leaves, and turmeric—this recipe achieves a burst of flavor without relying on excessive salt. Prepared in under 45 minutes using a pressure cooker or Instant Pot, it’s a quick and easy choice for busy weeknight dinners. Garnished with fresh cilantro and perfectly paired with yogurt or a crisp side salad, this gluten-free, low-sodium meal is sure to become a family favorite.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Yellow moong dal (split mung beans)
• 1 medium Carrot, diced
• 0.5 cup Green peas
• 1 small Potato, diced
• 1 teaspoon Ginger, grated
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 0.25 teaspoon Black pepper
• 0.25 teaspoon Asafoetida (hing)
• 10 leaves Curry leaves
• 1 small Green chili, slit
• 2 tablespoons Ghee or vegetable oil
• 2 tablespoons Cilantro, chopped
• 4 cups Water

Directions

Step 1

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

Step 2

Heat ghee or oil in a pressure cooker over medium heat. Add cumin seeds and mustard seeds. Once they begin to splutter, add the asafoetida, grated ginger, and curry leaves.

Step 3

Stir in the green chili and sauté for a minute. Add the turmeric powder and mix well.

Step 4

Add the diced carrot, green peas, and potato. Stir and cook the vegetables for about 2-3 minutes.

Step 5

Add the drained rice and lentils to the cooker, and mix thoroughly to coat the grains with the spice mixture.

Step 6

Pour in the 4 cups of water. Add black pepper. Stir well.

Step 7

Close the pressure cooker lid and cook on medium heat for 2 whistles if using a regular pressure cooker (or approximately 10 minutes if using an Instant Pot).

Step 8

Allow the pressure to release naturally. Once done, open the lid, and gently fluff the kichadi with a fork.

Step 9

Garnish with chopped cilantro before serving.

Step 10

Serve hot as a main dish or with a side of yogurt or a salad for a complete meal.

Nutrition Facts

Serving size	(1582.4g)

Amount per serving	% Daily Value*
Calories	1062.2

Total Fat 31.6g	0%
Saturated Fat 18.1g	0%
Polyunsaturated Fat 0.1g
Cholesterol 71.7mg	0%
Sodium 100.3mg	0%
Total Carbohydrate 155.8g	0%
Dietary Fiber 26.3g	0%
Total Sugars 14.8g
Protein 39.3g	0%

Vitamin D 0IU	0%
Calcium 304.0mg	0%
Iron 14.4mg	0%
Potassium 2440.1mg	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: 26.7%

Protein: 14.8%

Carbs: 58.5%