Soy-Free Moong Dal Khichdi

Indulge in the comforting simplicity of Soy-Free Moong Dal Khichdi, a wholesome one-pot meal perfect for cozy weeknight dinners. This nutritious Indian classic combines aromatic basmati rice, protein-packed yellow moong dal, and vibrant vegetables like carrots and peas, all gently simmered with warming spices like cumin, turmeric, and a hint of asafoetida. Made without soy, this gluten-free dish caters to a variety of dietary preferences, making it an ideal choice for those seeking a hearty, allergen-friendly meal. Finished with a drizzle of ghee or coconut oil for added richness and garnished with fresh cilantro, this khichdi is creamy, flavorful, and easy to customize. Ready in just 45 minutes, it pairs beautifully with a side of yogurt or a crisp pickle for a complete, soul-soothing experience. Perfect for busy families or health-conscious individuals, this recipe makes healthy eating deliciously simple.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Yellow moong dal (split yellow gram)
• 1 cup Basmati rice
• 2 tablespoons Ghee or coconut oil
• 1 teaspoon Cumin seeds
• 1 pinch Asafoetida
• 1 teaspoon Ginger, grated
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 medium Carrot, diced
• 0.5 cup Green peas
• 5 cups Water
• 2 tablespoons Cilantro, chopped

Directions

Step 1

Rinse both the moong dal and rice in plenty of water until the water runs clear. Drain and set aside.

Step 2

In a large thick-bottomed pot or pressure cooker, heat the ghee or coconut oil over medium heat.

Step 3

Add cumin seeds to the hot oil and let them splutter for a few seconds before adding the pinch of asafoetida.

Step 4

Stir in the grated ginger and sauté for about 30 seconds until fragrant.

Step 5

Add the diced carrot and green peas, and sauté for another 2 minutes.

Step 6

Mix in the rinsed moong dal and rice, stirring well to combine everything thoroughly.

Step 7

Add turmeric powder and salt, and pour in 5 cups of water. Stir the mixture to incorporate all ingredients evenly.

Step 8

If using a pot, bring the mixture to a boil, then reduce the heat to a simmer. Cover with a lid and cook for about 30 minutes, until both the dal and rice are soft and mushy. Stir occasionally to prevent sticking to the bottom.

Step 9

If using a pressure cooker, close the lid and cook on high heat until you hear two whistles. Reduce the heat to low and let it cook for an additional 5 minutes before turning off the heat. Let the pressure release naturally before opening the lid.

Step 10

If the consistency is too thick, you can add a bit more water and cook for a few more minutes, adjusting seasoning if needed.

Step 11

Once cooked, garnish with freshly chopped cilantro and serve hot.

Nutrition Facts

Serving size	(1764.7g)

Amount per serving	% Daily Value*
Calories	1286.7

Total Fat 32.3g	0%
Saturated Fat 17.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 84mg	0%
Sodium 2473.3mg	0%
Total Carbohydrate 188.2g	0%
Dietary Fiber 23.5g	0%
Total Sugars 12.5g
Protein 61.2g	0%

Vitamin D 0IU	0%
Calcium 410.0mg	0%
Iron 20.5mg	0%
Potassium 2986.4mg	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: 22.6%

Protein: 19.0%

Carbs: 58.4%