Heart-Healthy Kadhi Chawal

Transform your comfort food cravings into a nourishing delight with this Heart-Healthy Kadhi Chawal recipe! Made with low-fat yogurt, protein-rich besan (gram flour), and fiber-packed brown rice, this dish strikes a perfect balance between wholesome and indulgent. The kadhi is infused with aromatic spices like mustard seeds, cumin, fenugreek, and turmeric, along with a touch of grated ginger and garlic for added depth of flavor. Sautéed in heart-friendly olive oil and finished with the subtle tang of curry leaves and asafoetida, this guilt-free classic is simmered to creamy perfection. Serve it piping hot over tender brown rice, and top with a sprinkle of fresh cilantro for a comforting yet nutritious meal. Perfect for a healthy weeknight dinner or a light weekend lunch, this recipe is a flavorful twist on an Indian favorite that’s easy on your heart and packed with goodness.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups Low-fat yogurt
• 4 tablespoons Besan (gram flour)
• 1 cup Brown rice
• 4 cups Water
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 teaspoon Fenugreek seeds
• 10 leaves Curry leaves
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 inch, grated Ginger
• 2 cloves, minced Garlic
• 1 finely chopped Green chili
• 1.5 teaspoons Salt
• 1 tablespoon Olive oil
• 0.25 teaspoon Asafoetida (hing)
• 2 tablespoons, chopped Fresh cilantro

Directions

Step 1

1. Begin by washing the brown rice thoroughly. In a saucepan, add 2 cups of water and the brown rice. Bring to a boil, then reduce the heat to low, cover, and let it simmer for about 30-35 minutes or until the rice is tender.

Step 2

2. In a mixing bowl, combine the low-fat yogurt and besan. Whisk together until smooth and free of lumps.

Step 3

3. Add 2 cups of water, turmeric powder, red chili powder, ginger, garlic, green chili, and salt to the yogurt-besan mixture. Stir well to combine.

Step 4

4. In a large pot, heat the olive oil over medium heat. Add the mustard seeds, cumin seeds, fenugreek seeds, and curry leaves. Sauté until the seeds begin to pop and the curry leaves become crisp.

Step 5

5. Add asafoetida to the pot and immediately pour in the yogurt-besan mixture. Stir continuously to prevent curdling.

Step 6

6. Bring the kadhi to a boil, then reduce the heat and let it simmer for about 15-20 minutes, stirring occasionally. The kadhi will thicken as it cooks.

Step 7

7. Once the kadhi has thickened to your desired consistency, remove it from heat.

Step 8

8. Serve the kadhi hot over the cooked brown rice, garnished with fresh cilantro.

Nutrition Facts

Serving size	1762.9 grams (1762.9g)

Amount per serving	% Daily Value*
Calories	882

Total Fat 28.70g	37%
Saturated Fat 8.40g	42%
Polyunsaturated Fat 1.30g
Cholesterol 32mg	11%
Sodium 3990mg	173%
Total Carbohydrate 114.10g	41%
Dietary Fiber 11.00g	39%
Total Sugars 42.80g
Protein 43.90g	88%

Vitamin D 274IU	1371%
Calcium 1153mg	89%
Iron 8mg	45%
Potassium 1971mg	42%

*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: 29.0%

Protein: 19.7%

Carbs: 51.3%