Soy-Free Moong Khichdi

Embrace comfort and nourishment with this Soy-Free Moong Khichdi, a wholesome and easy-to-make one-pot meal perfect for a light yet satisfying lunch or dinner. Crafted with protein-rich moong dal, aromatic basmati rice, and a medley of veggies like carrots and green peas, this recipe features simple spices like cumin, turmeric, and asafoetida that add subtle depth of flavor. Cooked to a creamy, melt-in-your-mouth consistency with a touch of ghee, this gluten-free dish is naturally soothing and pairs wonderfully with a squeeze of fresh lemon juice and a sprinkle of coriander. Whether you're seeking a soy-free alternative, a comforting Indian classic, or a quick weeknight dinner ready in under 45 minutes, this recipe is sure to nourish both body and soul.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Moong Dal (split yellow gram)
• 1 cup Basmati Rice
• 2 tablespoons Ghee
• 1 teaspoon Cumin Seeds
• 0.5 teaspoon Turmeric Powder
• 0.25 teaspoon Asafoetida (Hing)
• 1 teaspoon Ginger (finely chopped)
• 1 unit Green Chili (slit)
• 6 cups Water
• 1.5 teaspoons Salt
• 1 medium Carrot (chopped)
• 0.5 cup Green Peas
• 2 tablespoons Fresh Coriander (chopped)
• 1 tablespoon Lemon Juice

Directions

Step 1

Rinse the moong dal and basmati rice thoroughly under cold water and drain.

Step 2

In a large pot or pressure cooker, heat the ghee over medium heat.

Step 3

Add the cumin seeds and let them sizzle for a few seconds until fragrant.

Step 4

Stir in the asafoetida and chopped ginger. Saute for about 30 seconds.

Step 5

Add the slit green chili and turmeric powder, stirring well.

Step 6

Add the chopped carrots and green peas, cooking for 2-3 minutes.

Step 7

Pour in the rinsed moong dal and rice into the pot. Stir well to coat them with the spices.

Step 8

Add 6 cups of water and salt to the mixture. Stir to combine.

Step 9

If using a pressure cooker, secure the lid and cook for 3 whistles on medium flame. If using a regular pot, cover and let it cook for about 20-25 minutes, stirring occasionally until the rice and dal are tender and the mixture is slightly mushy.

Step 10

Once cooked, turn off the heat and allow the pressure to release naturally if using a pressure cooker.

Step 11

After the pressure is released or the Khichdi is cooked, open the lid and stir in the lemon juice.

Step 12

Adjust the consistency to your preference by adding more water if needed. Check the seasoning and adjust salt as per taste.

Step 13

Garnish with freshly chopped coriander and serve hot. Enjoy the Khichdi with pickle or yogurt if desired.

Nutrition Facts

Serving size	(2080.1g)

Amount per serving	% Daily Value*
Calories	1321.4

Total Fat 32.6g	0%
Saturated Fat 19.0g	0%
Polyunsaturated Fat 0.1g
Cholesterol 80mg	0%
Sodium 3675.5mg	0%
Total Carbohydrate 194.7g	0%
Dietary Fiber 25.4g	0%
Total Sugars 10.0g
Protein 62.3g	0%

Vitamin D 0IU	0%
Calcium 446.7mg	0%
Iron 21.1mg	0%
Potassium 3386.2mg	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: 22.2%

Protein: 18.9%

Carbs: 58.9%