Heart-Healthy Dal Khichdi

Savor the comforting flavors of Heart-Healthy Dal Khichdi, a nutrient-packed twist on the classic comfort food. Made with wholesome brown rice and protein-rich split yellow moong dal, this one-pot meal is infused with a medley of warm spices like turmeric, cumin, and asafoetida for an unforgettable aroma and flavor. Fresh vegetables such as carrots, green peas, and tomatoes add vibrant color and a boost of vitamins, while olive oil keeps it light and heart-friendly. Simmered to creamy perfection in low-sodium vegetable broth, this dish is perfect for those seeking a balanced, gluten-free, and nutritious meal. Finished with a squeeze of lemon and a sprinkle of cilantro, this dal khichdi makes a delightful, soul-soothing lunch or dinner that's as good for your heart as it is for your taste buds.

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 0.5 cup Brown rice
• 0.5 cup Split yellow moong dal (lentils)
• 1 tablespoon Olive oil
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida (hing)
• 0.5 teaspoon Turmeric powder
• 1 medium Finely chopped onion
• 2 cloves Minced garlic
• 1 inch Minced ginger
• 2 small Chopped tomatoes
• 0.5 cup Green peas (fresh or frozen)
• 0.5 cup Chopped carrots
• 0.5 teaspoon Chili powder
• 3 cups Low-sodium vegetable broth or water
• 0.5 teaspoon Salt
• 2 tablespoons Chopped cilantro
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the brown rice and moong dal together in a fine sieve under running water until the water runs clear. This helps remove excess starch.

Step 2

Heat the olive oil in a large pot over medium heat. Add the mustard seeds and let them splutter.

Step 3

Add the cumin seeds and asafoetida. Stir them briefly until aromatic, about 30 seconds.

Step 4

Add the chopped onion, garlic, and ginger. Sauté for about 3-4 minutes until the onion becomes soft and translucent.

Step 5

Stir in the chopped tomatoes, green peas, and carrots. Cook for another 2-3 minutes until the tomatoes soften.

Step 6

Add turmeric powder, chili powder, rinsed rice, and moong dal to the pot. Mix well to coat them with the spices.

Step 7

Pour in the vegetable broth or water, and add salt. Stir to combine, then bring to a boil.

Step 8

Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for 25-30 minutes, or until the rice and dal are cooked and the mixture is creamy. Stir occasionally to prevent sticking.

Step 9

Once cooked, turn off the heat and let it sit covered for a few minutes.

Step 10

Fluff the khichdi gently with a fork. Adjust salt if necessary, and stir in the lemon juice and chopped cilantro.

Step 11

Serve hot, garnished with additional cilantro if desired, and a wedge of lemon on the side.

Nutrition Facts

Serving size	1460.9 grams (1460.9g)

Amount per serving	% Daily Value*
Calories	856

Total Fat 18.40g	24%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1873mg	81%
Total Carbohydrate 138.00g	50%
Dietary Fiber 24.60g	88%
Total Sugars 24.80g
Protein 38.00g	76%

Vitamin D 0IU	0%
Calcium 272mg	21%
Iron 12mg	69%
Potassium 3128mg	67%

*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: 19.0%

Protein: 17.5%

Carbs: 63.5%