Sugar-Free Kichadi

Discover the comforting simplicity of Sugar-Free Kichadi—an easy-to-make, wholesome one-pot meal packed with nourishing ingredients. This recipe combines fragrant basmati rice and protein-rich split yellow moong dal, simmered to perfection with aromatic spices like cumin, turmeric, and asafoetida. Fresh vegetables like diced carrots and green peas add a delightful crunch and natural sweetness, while ginger and optional green chili give it a subtle zing. Cooked in ghee or oil, this sugar-free dish is gluten-free, hearty, and ideal for a light, nutritious lunch or dinner. Ready in under an hour, it can be cooked in a pressure cooker or pot, and is beautifully garnished with cilantro for a burst of freshness. Perfect for anyone seeking a healthy and satisfying meal that’s big on flavor and easy to prepare!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Split yellow moong dal (lentils)
• 2 tablespoons Ghee or oil
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida (hing)
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ginger, finely chopped
• 1 piece Green chili, chopped (optional)
• 0.5 cup Carrot, diced
• 0.5 cup Green peas
• 1 teaspoon Salt
• 4 cups Water
• 2 tablespoons Cilantro, chopped for garnishing

Directions

Step 1

Rinse the basmati rice and moong dal under running water until the water runs clear. Soak them together in water for about 15 minutes, then drain.

Step 2

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

Step 3

Add mustard seeds and allow them to splutter. Then add cumin seeds and let them sizzle for a few seconds.

Step 4

Stir in the asafoetida, turmeric powder, chopped ginger, and green chili, if using. Sauté for a minute until the raw smell of ginger disappears.

Step 5

Add the diced carrot and green peas. Cook for 2–3 minutes until the vegetables are slightly tender.

Step 6

Add the drained rice and lentil mixture to the pot and stir well to coat the grains with the spices and oil.

Step 7

Pour in 4 cups of water and add salt. Stir to combine. Increase the heat to high and bring the mixture to a boil.

Step 8

Once it starts boiling, lower the heat to a simmer, cover the pot with a lid, and cook for 20–30 minutes or until the rice and lentils are soft and cooked through. If using a pressure cooker, cook for 2 whistles and then allow the pressure to release naturally.

Step 9

Turn off the heat and let it sit covered for an additional 5 minutes. This allows the flavors to meld together.

Step 10

Fluff the kichadi gently with a fork and garnish with chopped cilantro before serving.

Nutrition Facts

Serving size	(1470.6g)

Amount per serving	% Daily Value*
Calories	960.7

Total Fat 31.5g	0%
Saturated Fat 17.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 84mg	0%
Sodium 2470.7mg	0%
Total Carbohydrate 132.7g	0%
Dietary Fiber 16.4g	0%
Total Sugars 8.9g
Protein 37.5g	0%

Vitamin D 0IU	0%
Calcium 245.4mg	0%
Iron 13.1mg	0%
Potassium 1878.5mg	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: 29.4%

Protein: 15.6%

Carbs: 55.0%