Heart-Healthy Khichdi

Nourish your body and soul with this Heart-Healthy Khichdi, a wholesome twist on a traditional Indian comfort food. This one-pot recipe combines fiber-rich brown rice, protein-packed split yellow moong dal, and vibrant vegetables like carrots, green peas, spinach, and tomatoes for a nutrient-dense meal that’s as satisfying as it is good for your heart. Flavored with warming spices like turmeric, cumin, and mustard seeds, and cooked in heart-friendly olive oil, this dish is as fragrant as it is nutritious. Ready in just 45 minutes and naturally low in fat, this khichdi is perfect for a quick weekday dinner or a soothing meal on a chilly evening. Garnished with fresh cilantro for a burst of herbal freshness, this light yet hearty recipe supports your cardiovascular health without compromising on flavor.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 0.5 cup brown rice
• 0.5 cup split yellow moong dal
• 1 tablespoon olive oil
• 0.5 teaspoon cumin seeds
• 0.5 teaspoon mustard seeds
• 1 teaspoon ginger
• 0.5 teaspoon turmeric powder
• 0.25 teaspoon black pepper
• 1 teaspoon salt
• 1 medium, diced carrot
• 0.5 cup green peas
• 1 cup spinach
• 1 medium, chopped tomato
• 4 cups water
• 2 tablespoons fresh cilantro

Directions

Step 1

Rinse the brown rice and moong dal thoroughly under cold water until the water runs clear. Drain and set aside.

Step 2

In a large, heavy-bottomed pot or pressure cooker, heat the olive oil over medium heat.

Step 3

Add the cumin seeds and mustard seeds. Let them sizzle and pop, then add the grated ginger.

Step 4

Stir in the turmeric powder and black pepper, and sauté for about 30 seconds to release the spices' aromas.

Step 5

Add the diced carrot, green peas, and chopped tomato. Sauté the vegetables for about 2-3 minutes until they begin to soften.

Step 6

Add the rinsed brown rice and moong dal to the pot along with the spinach and stir to combine everything.

Step 7

Pour in 4 cups of water and add the salt.

Step 8

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes or until the rice and dal are cooked through and mushy. Stir occasionally to prevent sticking.

Step 9

If using a pressure cooker, cook for about 2 whistles over medium heat. Let the pressure release naturally before opening.

Step 10

Once cooked, fluff the khichdi with a fork and garnish with freshly chopped cilantro.

Step 11

Serve hot and enjoy a bowl of Heart-Healthy Khichdi.

Nutrition Facts

Serving size	1476.2 grams (1476.2g)

Amount per serving	% Daily Value*
Calories	743

Total Fat 17.90g	23%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 1.60g
Cholesterol 0mg	0%
Sodium 3658mg	159%
Total Carbohydrate 113.00g	41%
Dietary Fiber 18.50g	66%
Total Sugars 17.00g
Protein 34.50g	69%

Vitamin D 0IU	0%
Calcium 261mg	20%
Iron 12mg	64%
Potassium 2081mg	44%

*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: 21.4%

Protein: 18.4%

Carbs: 60.2%