Soy-Free Kichuri

Comforting, wholesome, and completely soy-free, this Soy-Free Kichuri is a flavorful spin on the traditional Bengali dish. Made with basmati rice, protein-packed moong dal, and a medley of vibrant vegetables like carrots, potatoes, green peas, and cauliflower, this one-pot meal strikes the perfect balance between nutrition and indulgence. Aromatic spices like cumin, bay leaves, turmeric, and garam masala infuse the dish with deep flavors, while a rich porridge-like texture makes it irresistibly satisfying. Ready in just about an hour and naturally gluten-free, this recipe is perfect for weeknight dinners or cozy meals. Serve it warm, garnished with fresh cilantro, for a hearty dish that’s as healthy as it is delicious.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 cup Yellow split lentils (moong dal)
• 1 medium Carrot, chopped
• 1 medium Potato, diced
• 0.5 cup Green peas
• 1 cup Cauliflower florets
• 3 tablespoons Vegetable oil
• 1 teaspoon Cumin seeds
• 2 pieces Bay leaves
• 1 teaspoon Ginger paste
• 0.5 teaspoon Turmeric powder
• 1.5 teaspoons Salt
• 5 cups Water
• 0.5 teaspoon Garam masala
• 0.25 cup Cilantro, chopped

Directions

Step 1

Rinse the basmati rice and moong dal under cold water until the water runs clear. Soak both in water for 15 minutes, then drain.

Step 2

Heat the vegetable oil in a large pot over medium heat. Add cumin seeds and bay leaves. Sauté for about 30 seconds until aromatic.

Step 3

Add the ginger paste and chopped vegetables - carrot, potato, green peas, and cauliflower. Stir and cook for 5 minutes until the vegetables begin to soften.

Step 4

Add the soaked rice and lentils to the pot. Stir well to mix with the vegetables.

Step 5

Sprinkle turmeric powder and add salt. Stir again to combine all ingredients well.

Step 6

Pour in the water and bring to a boil. Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for 30 minutes. Stir occasionally to prevent sticking.

Step 7

Check for consistency; the rice and lentils should be cooked, and the mixture should have a porridge-like texture. If it's too thick, add a little more water and simmer for a few more minutes.

Step 8

Stir in the garam masala and adjust seasoning if necessary. Cook for an additional 2 minutes.

Step 9

Remove from heat, garnish with chopped cilantro, and serve warm.

Nutrition Facts

Serving size	(2179.3g)

Amount per serving	% Daily Value*
Calories	1580.3

Total Fat 44.7g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 25.3g
Cholesterol 0mg	0%
Sodium 3726.2mg	0%
Total Carbohydrate 236.1g	0%
Dietary Fiber 31.2g	0%
Total Sugars 15.7g
Protein 67.7g	0%

Vitamin D 0IU	0%
Calcium 508.3mg	0%
Iron 24.3mg	0%
Potassium 4383.2mg	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: 24.9%

Protein: 16.7%

Carbs: 58.4%