Low Sodium Kichro

Savor the wholesome flavors of *Low Sodium Kichro*, a hearty and nutritious twist on the traditional South Asian comfort dish. This satisfying recipe combines whole wheat grains, split Bengal gram (chana dal), and red lentils (masoor dal) with tender, slow-cooked boneless beef or chicken for a protein-packed, fiber-rich meal. Seasoned with aromatic spices like turmeric, cumin, and coriander, and finished with a vibrant garnish of fresh cilantro and mint, this low sodium version retains its tantalizing depth of flavor without excessive salt. Perfect for a cozy dinner, the slow simmering process ensures a creamy, porridge-like consistency that’s both nourishing and delicious. Pair it with yogurt or a crisp salad for a balanced, heart-healthy meal that’s ideal for special diets or anyone seeking to enjoy a lighter, flavorful take on the classic *Kichro*.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:180 mins

Total Time:200 mins

Servings: 6

Ingredients

• 1 cup Whole wheat grains
• 0.5 cup Split Bengal gram (chana dal)
• 0.5 cup Split red lentils (masoor dal)
• 500 grams Boneless beef or chicken
• 2 tablespoons Fresh ginger
• 4 units Garlic cloves
• 2 medium Onions, finely sliced
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1.5 teaspoons Ground coriander
• 2 units Fresh green chilies, finely chopped
• 0.5 cup Cilantro leaves, for garnish
• 0.25 cup Mint leaves, for garnish
• 0.5 teaspoon Black pepper
• 3 tablespoons Olive oil
• 8 cups Water
• 0.5 teaspoon Salt substitute (optional)

Directions

Step 1

Rinse the wheat grains, chana dal, and masoor dal thoroughly under running water. Soak them together in a bowl of water for at least an hour.

Step 2

In a large pot, heat the olive oil over medium heat. Add the sliced onions and sauté until they are golden brown.

Step 3

Add the minced ginger and garlic to the pot and cook for 2-3 minutes until fragrant.

Step 4

Mix in the ground cumin, ground coriander, and turmeric powder, cooking for another minute.

Step 5

Add the beef or chicken to the pot, stirring to coat it in the spice mixture. Cook until the meat is browned on all sides.

Step 6

Drain the soaked wheat and lentils, and then add them to the pot. Mix well with the meat and spices.

Step 7

Pour in the water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 2 to 3 hours, stirring occasionally.

Step 8

Check the consistency; the wheat and lentils should be soft and the mixture should be thick. If needed, you can add more water if the mixture is too thick or let it simmer longer to reduce if too watery.

Step 9

Season with black pepper and optionally, salt substitute, to taste. Add the chopped green chilies for added heat.

Step 10

Turn off the heat and let the kichro rest for about 10 minutes before serving.

Step 11

Garnish with fresh cilantro and mint leaves before serving. Enjoy your low sodium Kichro with a side of yogurt or salad.

Nutrition Facts

Serving size	(3316.2g)

Amount per serving	% Daily Value*
Calories	3172.0

Total Fat 127.3g	0%
Saturated Fat 38.3g	0%
Polyunsaturated Fat 4.0g
Cholesterol 400mg	0%
Sodium 519.5mg	0%
Total Carbohydrate 296.5g	0%
Dietary Fiber 53.7g	0%
Total Sugars 16.1g
Protein 210.2g	0%

Vitamin D 0IU	0%
Calcium 751.6mg	0%
Iron 41.7mg	0%
Potassium 7234.0mg	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: 36.1%

Protein: 26.5%

Carbs: 37.4%