Heart-Healthy Bhuni Kichri

Experience the comforting warmth of Heart-Healthy Bhuni Kichri, a wholesome twist on a traditional Indian comfort food. This recipe combines the nutty goodness of brown rice and protein-packed split moong dal with a vibrant medley of fresh vegetables, including carrots, green peas, and spinach, for a nutrient-rich dish. Infused with aromatic spices like cumin, turmeric, and bay leaves, every bite delivers robust flavor while promoting cardiovascular health. Cooked in heart-friendly olive oil and garnished with fresh cilantro, this one-pot meal is perfect for a light yet filling dinner. Easy to make, with just 15 minutes of prep time, this healthy kichri is a must-try for anyone seeking a balanced, vegetarian delight that doesn't compromise on taste.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 0.5 cup Split moong dal (green gram lentils)
• 2 tablespoons Olive oil
• 1 large Onion, finely sliced
• 2 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 2 pieces Bay leaves
• 1 medium Carrot, diced
• 0.5 cup Green peas, fresh or frozen
• 1 cup Spinach, chopped
• 1 teaspoon Salt
• 0.25 teaspoon Black pepper
• 4 cups Water
• 0.25 cup Fresh cilantro, chopped

Directions

Step 1

Rinse the brown rice and split moong dal under running water until the water runs clear. Set aside to drain.

Step 2

In a large pan, heat olive oil over medium heat. Add sliced onions and sauté until they turn golden brown, about 5-7 minutes.

Step 3

Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.

Step 4

Add the cumin seeds, bay leaves, and turmeric powder, and sauté for another 1 minute.

Step 5

Add the drained rice and dal mixture to the pan, stirring to coat with the spices and oil. Cook for about 4-5 minutes, allowing the rice to begin toasting slightly.

Step 6

Add the diced carrot, green peas, and chopped spinach to the pan. Cook, stirring occasionally, for another 3-4 minutes.

Step 7

Pour in the water and add salt and black pepper. Stir everything together and bring to a boil.

Step 8

Once boiling, reduce the heat to low, cover the pan with a lid, and allow the mixture to simmer. Cook for about 25-30 minutes, or until the rice and lentils are cooked and have absorbed the water.

Step 9

Remove from heat and let it sit, covered, for another 5 minutes to allow the flavors to meld.

Step 10

Fluff the Bhuni Kichri with a fork and garnish with freshly chopped cilantro before serving.

Nutrition Facts

Serving size	1705.4 grams (1705.4g)

Amount per serving	% Daily Value*
Calories	1020

Total Fat 33.20g	43%
Saturated Fat 5.30g	27%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2527mg	110%
Total Carbohydrate 146.10g	53%
Dietary Fiber 24.40g	87%
Total Sugars 21.40g
Protein 40.10g	80%

Vitamin D 0IU	0%
Calcium 409mg	31%
Iron 15mg	84%
Potassium 2481mg	53%

*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: 28.6%

Protein: 15.4%

Carbs: 56.0%