Soy-Free Kichadi

Experience the comforting, wholesome flavors of Soy-Free Kichadi, a nourishing one-pot recipe that's perfect for a balanced meal. This Indian-inspired dish combines basmati rice, protein-packed split mung dal, and vibrant vegetables like carrots, potatoes, and green peas, seasoned with warming spices including cumin, mustard seeds, turmeric, and fragrant curry leaves. Made with ghee or coconut oil, it’s naturally gluten-free, vegetarian, and crafted without soy—ideal for those with dietary restrictions! Ready in just 45 minutes, this kichadi is easy to prepare, making it a wonderful option for weeknight dinners or meal prep. Serve it as a standalone dish or pair it with yogurt or pickle for a satisfying, flavorful experience. Garnished with fresh cilantro, this recipe is as visually inviting as it is delicious.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Split mung dal (green gram lentils)
• 1 small Carrot, diced
• 1 medium Potato, diced
• 0.5 cup Green peas
• 2 tablespoons Ghee or coconut oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 8 leaves Curry leaves
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 4 cups Water
• 2 tablespoons Cilantro, chopped
• 1 teaspoon Ginger, minced
• 1 optional Green chili, chopped

Directions

Step 1

Rinse the basmati rice and split mung dal in cold water, then soak them together in a bowl for about 15 minutes. Drain well before cooking.

Step 2

Heat ghee or coconut oil in a large, heavy-bottomed pot over medium heat. Add cumin seeds and mustard seeds, allowing them to sizzle for a few seconds.

Step 3

Add curry leaves, minced ginger, and chopped green chili (if using). Saute for a minute until the ginger becomes fragrant.

Step 4

Stir in diced carrots, potatoes, and green peas. Cook for 3-4 minutes until the vegetables start to soften, stirring occasionally.

Step 5

Add the drained rice and mung dal to the pot. Mix well with the vegetables and spices.

Step 6

Sprinkle turmeric powder and salt over the mixture, then pour in the water. Stir everything together.

Step 7

Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for about 20 minutes until the rice and lentils are cooked and the vegetables are tender. Stir occasionally to ensure nothing sticks to the bottom of the pot.

Step 8

Once cooked, remove from heat and let it sit covered for 5 minutes. Fluff the kichadi gently with a fork.

Step 9

Garnish with chopped cilantro before serving warm.

Nutrition Facts

Serving size	(1668.2g)

Amount per serving	% Daily Value*
Calories	1116.2

Total Fat 32.0g	0%
Saturated Fat 17.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 84mg	0%
Sodium 2458.5mg	0%
Total Carbohydrate 171.7g	0%
Dietary Fiber 27.4g	0%
Total Sugars 16.3g
Protein 40.3g	0%

Vitamin D 0IU	0%
Calcium 327.0mg	0%
Iron 15.7mg	0%
Potassium 2761.6mg	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: 25.4%

Protein: 14.2%

Carbs: 60.5%