Soy-Free Bhuni Kichri

Discover the comforting allure of Soy-Free Bhuni Kichri, a wholesome, protein-packed one-pot meal that’s bursting with warm spices and vibrant vegetables. This delightful twist on the traditional Indian kichri combines aromatic basmati rice with yellow split moong dal, creating a hearty, soy-free dish that’s perfect for a nourishing lunch or dinner. Infused with the bold flavors of sautéed cumin, turmeric, and coriander, and elevated by the sweetness of carrots and green peas, this recipe offers a harmonious balance of taste and texture. Perfectly finished with fresh cilantro and a zesty squeeze of lemon, Soy-Free Bhuni Kichri is a gluten-free, vegetarian-friendly comfort food that's both satisfying and easy to prepare. Great for busy weeknights or cozy meals, this recipe is sure to become a family favorite!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Yellow split moong dal
• 4 cups Water
• 2 tablespoons Ghee or olive oil
• 1 large Onion, thinly sliced
• 3 cloves Garlic cloves, minced
• 1 inch piece Ginger, minced
• 1 medium Green chili, chopped
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 1 medium Carrot, diced
• 0.5 cup Green peas
• 1 medium Tomato, chopped
• 1 teaspoon Salt
• 2 tablespoons Fresh cilantro, chopped
• 1 for serving Lemon wedge

Directions

Step 1

Rinse the basmati rice and yellow split moong dal together in a fine mesh sieve under cold running water until the water runs clear. Drain and set aside.

Step 2

In a large pot, heat the ghee or olive oil over medium heat. Once hot, add cumin seeds and allow them to sizzle for about 30 seconds.

Step 3

Add the sliced onion and sauté until golden brown, about 5-7 minutes.

Step 4

Stir in minced garlic, ginger, and green chili. Sauté for another 1-2 minutes until fragrant.

Step 5

Add the turmeric powder, red chili powder, and coriander powder. Cook for 1 minute, stirring constantly to avoid burning the spices.

Step 6

Add the diced carrot, green peas, and chopped tomato. Sauté for 3-4 minutes until the vegetables start to soften.

Step 7

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

Step 8

Pour in the water and add the salt. Stir everything together, then bring to a boil.

Step 9

Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for 30 minutes, or until the rice and dal are fully cooked and the water is absorbed.

Step 10

Remove the pot from the heat and let it sit, covered, for about 5 minutes to allow the flavors to meld.

Step 11

Fluff the Bhuni Kichri with a fork and garnish with chopped fresh cilantro.

Step 12

Serve hot with a lemon wedge on the side for an extra burst of freshness.

Nutrition Facts

Serving size	(1745.1g)

Amount per serving	% Daily Value*
Calories	1055.9

Total Fat 32.2g	0%
Saturated Fat 18.1g	0%
Polyunsaturated Fat 0.1g
Cholesterol 71.7mg	0%
Sodium 2471.5mg	0%
Total Carbohydrate 155.2g	0%
Dietary Fiber 21.9g	0%
Total Sugars 18.6g
Protein 41.0g	0%

Vitamin D 0IU	0%
Calcium 353.5mg	0%
Iron 15.6mg	0%
Potassium 2470.9mg	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: 27.0%

Protein: 15.3%

Carbs: 57.8%