Low Sodium Moong Dal Khichdi

Experience comfort food at its healthiest with this Low Sodium Moong Dal Khichdi—a nutritious, one-pot Indian meal that's perfect for anyone seeking a flavorful, heart-friendly dish. Made with protein-packed moong dal, fragrant basmati rice, and a medley of vibrant vegetables like peas, carrots, and beans, this recipe uses minimal sodium while maximizing taste with aromatic spices like turmeric, asafoetida, and cumin. The creamy texture is achieved through slow cooking in a pressure cooker, and the optional addition of green chili adds just the right hint of heat for spice lovers. Garnished with fresh coriander and served hot, this wholesome khichdi pairs beautifully with a side of cooling curd or a dash of zesty lemon juice. Easy to digest and ready in under 45 minutes, it’s an ideal choice for a nourishing weeknight dinner or a soothing meal on a gentle diet.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 0.5 cup Moong Dal (split yellow gram)
• 0.5 cup Basmati Rice
• 4 cups Water
• 0.5 teaspoon Turmeric Powder
• 0.25 teaspoon Asafoetida (hing)
• 0.5 teaspoon Cumin Seeds
• 0.25 teaspoon Black Pepper Powder
• 1 teaspoon Grated Ginger
• 1 small Green Chili, chopped (optional)
• 1 tablespoon Ghee or Olive Oil
• 2 tablespoons Fresh Coriander Leaves, chopped
• 1 cup Mixed Vegetables (like peas, carrots, and beans), finely chopped

Directions

Step 1

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

Step 2

Heat ghee or olive oil in a pressure cooker over medium heat. Add cumin seeds and let them sizzle for a few seconds till they become aromatic.

Step 3

Add grated ginger and chopped green chili (if using) and sauté for a minute until fragrant.

Step 4

Stir in the asafoetida, turmeric powder, and black pepper powder.

Step 5

Add the chopped mixed vegetables and sauté for 2-3 minutes until they are slightly tender.

Step 6

Add the rinsed moong dal and rice to the cooker. Stir well to combine with the spices and vegetables.

Step 7

Pour in 4 cups of water. Mix the ingredients well, ensuring nothing sticks to the bottom of the cooker.

Step 8

Lock the pressure cooker lid in place. Cook on high heat until 3 whistles are released.

Step 9

After the pressure cooker cools down, open the lid carefully and give the khichdi a gentle stir.

Step 10

Adjust the consistency as desired by adding more hot water if it's too thick.

Step 11

Garnish with fresh coriander leaves before serving.

Step 12

Serve hot with a side of curd or a squeeze of lemon juice for added flavor.

Nutrition Facts

Serving size	(1398.2g)

Amount per serving	% Daily Value*
Calories	747.1

Total Fat 17.1g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat 0g
Cholesterol 35.8mg	0%
Sodium 130.7mg	0%
Total Carbohydrate 113.6g	0%
Dietary Fiber 17.7g	0%
Total Sugars 10.0g
Protein 36.0g	0%

Vitamin D 0IU	0%
Calcium 278.7mg	0%
Iron 13.3mg	0%
Potassium 1921.2mg	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: 20.5%

Protein: 19.1%

Carbs: 60.4%