Heart-Healthy Kichadi

Discover the ultimate comfort food with this *Heart-Healthy Kichadi*, a nutritious twist on the classic South Asian dish that's perfect for promoting cardiovascular wellness. Packed with fiber-rich brown rice, protein-packed split moong dal, and a medley of vibrant vegetables like carrots, green beans, and spinach, this recipe is both satisfying and wholesome. Infused with fragrant spices such as turmeric, cumin, and coriander, this one-pot meal not only delights your taste buds but also supports heart health with its antioxidant-rich ingredients and low-sodium vegetable broth. With its creamy, porridge-like texture and a hint of zing from fresh lemon slices, this delicious dish is perfect for a cozy dinner or a nourishing lunch. Ready in just 50 minutes, *Heart-Healthy Kichadi* is a warm, flavorful hug in a bowl!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 0.5 cup brown rice
• 0.5 cup split moong dal (green gram lentils), washed
• 4 cups water
• 1 medium carrot, diced
• 100 grams green beans, chopped
• 1 cup cauliflower florets
• 0.5 cup green peas
• 1 cup spinach leaves, chopped
• 1 cup low-sodium vegetable broth
• 0.5 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 1 teaspoon ginger, grated
• 2 pieces garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon coriander powder
• 0.5 teaspoon ground black pepper
• 1 teaspoon salt
• 0.25 cup cilantro, chopped
• 1 piece lemon, sliced

Directions

Step 1

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

Step 2

Heat the olive oil in a large pot over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.

Step 3

Add the grated ginger and minced garlic to the pot. Sauté for about 1 minute until the raw smell disappears.

Step 4

Stir in the turmeric powder, coriander powder, and ground black pepper. Cook for another 30 seconds, stirring continuously.

Step 5

Add the diced carrot, green beans, cauliflower florets, and green peas. Sauté the vegetables for about 5 minutes until they start to soften.

Step 6

Add the rinsed rice and moong dal to the pot, stirring to combine with the vegetables and spices.

Step 7

Pour in the water and low-sodium vegetable broth, then add the salt. Stir well and bring to a boil.

Step 8

Reduce the heat to low, cover the pot, and let it simmer for 20 minutes or until the rice and dal are cooked and tender, and the mixture has a porridge-like consistency.

Step 9

In the last 5 minutes of cooking, add the chopped spinach leaves. Stir to combine and cook until the spinach is wilted.

Step 10

Once cooked, remove the pot from heat and let it sit covered for another 5 minutes. Adjust the seasoning with more salt or pepper if needed.

Step 11

Garnish the Kichadi with chopped cilantro and serve hot, with lemon slices on the side to add a zing before eating.

Nutrition Facts

Serving size	1945.3 grams (1945.3g)

Amount per serving	% Daily Value*
Calories	814

Total Fat 18.90g	24%
Saturated Fat 3.00g	15%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 2698mg	117%
Total Carbohydrate 133.10g	48%
Dietary Fiber 35.60g	127%
Total Sugars 22.20g
Protein 39.90g	80%

Vitamin D 0IU	0%
Calcium 463mg	36%
Iron 17mg	93%
Potassium 3039mg	65%

*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: 19.7%

Protein: 18.5%

Carbs: 61.8%