Heart-Healthy Beans Khichdi

Wholesome, nourishing, and brimming with plant-based protein, Heart-Healthy Beans Khichdi is the perfect one-pot meal for your health-conscious lifestyle. This reinvention of the classic comfort food combines fiber-rich brown rice, green lentils, black beans, and kidney beans, creating a nutrient-packed blend that's gentle on the heart. Infused with vibrant spices like cumin, turmeric, and fresh ginger, and elevated with the sweetness of carrots and green peas, this khichdi is a flavorful symphony in every bite. Cooked in low-sodium vegetable broth and finished with a burst of lemon and fresh cilantro, this gluten-free and dairy-free dish is as satisfying as it is nutritious. Perfect for weeknight dinners or meal prepping, this easy-to-make recipe offers a healthy, hearty way to enjoy global flavors with a mindful twist.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 0.5 cup Green lentils
• 0.5 cup Black beans
• 0.5 cup Kidney beans
• 2 tablespoons Olive oil
• 1 medium Onion
• 3 Garlic cloves
• 1 inch piece Ginger
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 Green chili
• 1 large Carrot
• 0.5 cup Green peas
• 4 cups Low-sodium vegetable broth
• 0.25 cup Cilantro
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 Lemon

Directions

Step 1

Rinse the brown rice, green lentils, black beans, and kidney beans under cold water until the water runs clear. Drain and set aside.

Step 2

In a large pot, heat olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.

Step 3

Add chopped onion, minced garlic, and grated ginger. Sauté until the onion turns translucent.

Step 4

Add chopped green chili and turmeric powder, and stir for 1 minute to release their flavors.

Step 5

Dice the carrot and add it to the pot along with the green peas. Sauté for another 2 minutes.

Step 6

Add the rinsed rice, lentils, black beans, and kidney beans to the pot. Stir them in with the vegetables.

Step 7

Pour in the low-sodium vegetable broth, and season with salt and black pepper. Stir well and bring to a boil.

Step 8

Once the mixture reaches a boil, reduce the heat to low, cover the pot, and let it simmer for 35 to 40 minutes, or until the rice and beans are cooked and the liquid is absorbed.

Step 9

Remove from heat and let the khichdi rest, covered, for 5 minutes.

Step 10

Fluff the khichdi with a fork, stir in freshly chopped cilantro, and squeeze lemon juice over the top before serving.

Nutrition Facts

Serving size	1915.2 grams (1915.2g)

Amount per serving	% Daily Value*
Calories	1052

Total Fat 33.30g	43%
Saturated Fat 5.30g	27%
Polyunsaturated Fat 2.80g
Cholesterol 0mg	0%
Sodium 3668mg	159%
Total Carbohydrate 162.00g	59%
Dietary Fiber 35.20g	126%
Total Sugars 25.90g
Protein 34.60g	69%

Vitamin D 0IU	0%
Calcium 351mg	27%
Iron 14mg	78%
Potassium 2644mg	56%

*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: 27.6%

Protein: 12.7%

Carbs: 59.7%