Heart-Healthy Khichuri

Experience the comforting warmth of Heart-Healthy Khichuri, a wholesome twist on the classic Indian one-pot meal. This nourishing recipe combines fiber-rich brown rice and protein-packed split yellow moong dal for a nutritious base, while vibrant vegetables like carrots, green peas, and tomatoes add a burst of color and essential vitamins. Fragrant spices such as cumin, mustard seeds, and a hint of turmeric elevate the dish with tantalizing flavor, all sautéed in heart-friendly olive oil. Cooked to perfection in a pressure cooker or on the stovetop, this easy-to-make khichuri is a deliciously balanced, low-fat meal that's perfect for the whole family. Garnished with fresh coriander leaves, it’s a warm, satisfying embrace in a bowl—ideal for anyone seeking a healthy, plant-based dinner option.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 0.5 cup Split yellow moong dal
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 Bay leaf
• 1 slit Green chili
• 1 medium, finely chopped Onion
• 1 teaspoon Ginger garlic paste
• 0.5 teaspoon Turmeric powder
• 1 medium, diced Carrot
• 0.5 cup Green peas
• 1 medium, chopped Tomato
• 1 teaspoon (or to taste) Salt
• 4 cups Water
• 2 tablespoons, chopped Fresh coriander leaves

Directions

Step 1

Rinse the brown rice and moong dal thoroughly under cold water. Soak them together in water for 15 minutes and then drain.

Step 2

In a large pot or pressure cooker, heat the olive oil over medium heat. Add cumin seeds, mustard seeds, and bay leaf. Sauté until the seeds begin to splutter.

Step 3

Add the slit green chili and chopped onions. Cook until the onions turn translucent, about 3-4 minutes.

Step 4

Stir in the ginger garlic paste and cook for another minute until the raw smell disappears.

Step 5

Add the turmeric powder and stir well.

Step 6

Next, add the diced carrots, chopped tomato, and green peas. Sauté for 2-3 minutes until the vegetables are lightly cooked.

Step 7

Add the drained brown rice and moong dal mixture to the pot and stir everything together.

Step 8

Pour in the water and add salt to taste. Stir well to combine.

Step 9

If using a pot, bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it cook for about 25-30 minutes until the rice and dal are tender. Stir occasionally to prevent sticking.

Step 10

If using a pressure cooker, secure the lid and cook over medium-high heat until you hear one whistle. Then, reduce the heat to low and cook for an additional 10 minutes. Turn off the heat and let the pressure release naturally.

Step 11

Once cooked, open the pot or pressure cooker and fluff the khichuri gently with a fork.

Step 12

Garnish with fresh coriander leaves before serving. Serve hot, and enjoy your heart-healthy meal!

Nutrition Facts

Serving size	1716.1 grams (1716.1g)

Amount per serving	% Daily Value*
Calories	943

Total Fat 19.30g	25%
Saturated Fat 3.10g	16%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 3648mg	159%
Total Carbohydrate 156.80g	57%
Dietary Fiber 22.90g	82%
Total Sugars 25.40g
Protein 39.70g	79%

Vitamin D 0IU	0%
Calcium 310mg	24%
Iron 13mg	73%
Potassium 2357mg	50%

*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: 18.1%

Protein: 16.5%

Carbs: 65.4%