Sugar-Free Kichro

Discover the wholesome comfort of Sugar-Free Kichro, a hearty and nutritious dish that’s perfect for family meals and special occasions alike. Made with a unique blend of whole wheat, split Bengal gram, and tender cubes of beef or lamb, this recipe boasts a rich and aromatic flavor profile thanks to a symphony of warm spices like garam masala, cinnamon, and turmeric. Slow-cooked to perfection, this sugar-free twist on a traditional favorite results in a thick, flavorful stew that’s naturally satisfying without any added sweeteners. Garnished with fresh coriander and green chilies, it's best served piping hot with naan or your favorite bread for a nourishing, guilt-free indulgence.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 1 cup Whole wheat
• 1 cup Split Bengal gram (chana dal)
• 500 grams Beef or lamb, cubed
• 1 large Onion, finely chopped
• 2 tablespoons Ginger-garlic paste
• 1 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1.5 teaspoons Salt
• 2 teaspoons Coriander powder
• 1 teaspoon Garam masala
• 1 whole Bay leaf
• 4 whole Cloves
• 1 inch Cinnamon stick
• 3 tablespoons Cooking oil
• 0.5 cup Fresh coriander leaves, chopped
• 2 whole Green chilies, slit
• 6 cups Water

Directions

Step 1

Rinse whole wheat and split Bengal gram under running water until water runs clear. Soak separately in enough water for at least 4 hours or overnight.

Step 2

In a large pot, heat oil over medium heat. Add chopped onions and sauté until golden brown.

Step 3

Add ginger-garlic paste and cook for a minute until the raw smell disappears.

Step 4

Add turmeric powder, red chili powder, coriander powder, and salt. Stir and cook the spices for 2 minutes until they release their aroma.

Step 5

Add the meat cubes to the pot and stir to coat with spices. Cook until the meat is browned on all sides.

Step 6

Drain and add the soaked whole wheat and Bengal gram to the pot. Stir to mix with the meat and spices.

Step 7

Pour in 6 cups of water, and add bay leaf, cloves, and cinnamon stick. Bring to a boil.

Step 8

Once boiling, lower the heat to simmer, cover the pot, and cook for 1 hour, stirring occasionally, until the grains and meat are tender.

Step 9

Once the mixture is cooked, use a hand blender to mix slightly, creating a thick yet textured consistency. You can also mash manually with a heavy spoon or spatula.

Step 10

Sprinkle garam masala and add more water if necessary to adjust the consistency to your liking. Simmer for an additional 10 minutes.

Step 11

Garnish with chopped fresh coriander leaves and slit green chilies before serving hot. Enjoy with naan or a choice of bread.

Nutrition Facts

Serving size	(2792.7g)

Amount per serving	% Daily Value*
Calories	3196.1

Total Fat 164.1g	0%
Saturated Fat 50.4g	0%
Polyunsaturated Fat 0g
Cholesterol 400mg	0%
Sodium 5307.8mg	0%
Total Carbohydrate 294.4g	0%
Dietary Fiber 49.0g	0%
Total Sugars 31.5g
Protein 171.2g	0%

Vitamin D 0IU	0%
Calcium 675.3mg	0%
Iron 40.4mg	0%
Potassium 4449.8mg	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: 44.2%

Protein: 20.5%

Carbs: 35.3%