Soy-Free Kichro

Dive into the hearty and nourishing world of *Soy-Free Kichro*, a delicious twist on a traditional comfort food that's packed with flavor and wholesome ingredients. This protein-rich dish combines tender boneless beef, a trio of red and green lentils, and yellow split peas, slow-cooked to perfection with aromatic spices like cumin, coriander, garam masala, and warm whole spices such as cinnamon and cardamom. The wheat flour adds a creamy, velvety texture to the savory stew, making it incredibly satisfying and perfect for cooler days. With no soy in sight, this recipe is ideal for those with dietary restrictions or looking for a unique variation on classic kichro. Garnished with fresh cilantro and a squeeze of zesty lemon, this one-pot wonder is both comforting and flavorful, great for family dinners or meal prepping. Make a batch and enjoy the rich and aromatic flavors of this gluten-free-friendly, soy-free feast!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:180 mins

Total Time:200 mins

Servings: 6

Ingredients

• 500 grams Boneless beef cubes
• 1 cup Red lentils
• 0.5 cup Green lentils
• 0.5 cup Yellow split peas
• 2 tablespoons Wheat flour
• 1 large Onion, finely chopped
• 4 pieces Garlic cloves, minced
• 1 tablespoon Ginger-garlic paste
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 1 piece Bay leaf
• 3 pieces Cardamom pods
• 1 piece Cinnamon stick
• 4 pieces Cloves
• 1.5 teaspoons Salt
• 3 tablespoons Vegetable oil
• 6 cups Water
• 2 tablespoons Cilantro, chopped
• 0.5 pieces Lemon wedges

Directions

Step 1

Rinse the red lentils, green lentils, and yellow split peas thoroughly under cold water. Set them aside.

Step 2

In a large heavy-bottomed pot, heat vegetable oil over medium heat. Add onions and sauté until golden brown.

Step 3

Add minced garlic and ginger-garlic paste to the onions, and cook for another 2-3 minutes until fragrant.

Step 4

Stir in the ground cumin, ground coriander, turmeric powder, red chili powder, and salt. Mix well to combine.

Step 5

Add the beef cubes to the pot, stirring well to coat them with the spices. Cook until the beef is browned on all sides.

Step 6

Add all the rinsed lentils and split peas, followed by the bay leaf, cardamom pods, cinnamon stick, and cloves.

Step 7

Pour in the water, increase the heat to high, and bring the mixture to a boil.

Step 8

Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for about 2 hours, stirring occasionally to prevent sticking.

Step 9

After 2 hours, check the consistency of the mixture. The lentils should be fully cooked and breaking apart, and the meat should be tender.

Step 10

If the mixture seems too thick, add additional water as needed. Make sure to adjust salt to taste.

Step 11

In a small pan, dry roast the wheat flour over low heat until it turns golden brown. Stir constantly to avoid burning.

Step 12

Add the roasted wheat flour to the kichro, stirring well to integrate. This will help thicken the dish.

Step 13

Finally, stir in the garam masala and cook for another 10-15 minutes until the flavors meld together.

Step 14

Serve the Soy-Free Kichro hot, garnished with fresh chopped cilantro and lemon wedges on the side.

Nutrition Facts

Serving size	(2600.8g)

Amount per serving	% Daily Value*
Calories	2497.2

Total Fat 144.9g	0%
Saturated Fat 46.7g	0%
Polyunsaturated Fat 25.2g
Cholesterol 375mg	0%
Sodium 4043.0mg	0%
Total Carbohydrate 169.3g	0%
Dietary Fiber 60.0g	0%
Total Sugars 20.6g
Protein 152.7g	0%

Vitamin D 0IU	0%
Calcium 452.8mg	0%
Iron 33.6mg	0%
Potassium 4016.9mg	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: 50.3%

Protein: 23.6%

Carbs: 26.1%