Heart-Healthy Kichuri

Experience the comforting warmth of Heart-Healthy Kichuri, a nutritious twist on a classic Indian one-pot dish that's perfect for promoting wellness. This wholesome recipe pairs fiber-rich brown rice and protein-packed moong dal with a vibrant medley of vegetables like carrots, green beans, peas, and spinach for a satisfying, vegetarian meal. Infused with heart-healthy olive oil and aromatic spices like turmeric and cumin, this kichuri is not only flavorful but designed with your health in mind. Ready in just under an hour, it's a filling, gluten-free option for busy weeknights or soothing evenings. Garnished with fresh cilantro and a splash of zesty lemon juice, this dish offers a delightful balance of nourishing ingredients and bold flavors your whole family will love.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 0.5 cup Moong dal (split yellow lentils)
• 1 tablespoon Extra virgin olive oil
• 1 medium, chopped Onion
• 2 cloves, minced Garlic
• 1 teaspoon, minced Ginger
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin powder
• 1 medium, diced Carrot
• 0.5 cup, chopped Green beans
• 0.5 cup Frozen peas
• 1 cup, chopped Spinach leaves
• 1 teaspoon Salt
• 4 cups Water
• 0.25 cup, chopped Fresh cilantro
• 1 tablespoon Lemon juice

Directions

Step 1

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

Step 2

Heat the olive oil in a large saucepan or pressure cooker over medium heat.

Step 3

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 4

Stir in the minced garlic and ginger, cooking for an additional minute until fragrant.

Step 5

Add the turmeric and cumin powders, and sauté for another minute to release the spices' flavors.

Step 6

Add the diced carrot, chopped green beans, and peas, stirring to coat the vegetables with the spices.

Step 7

Mix in the rinsed rice and moong dal, stirring to combine all the ingredients.

Step 8

Pour in the water and add salt, stirring well to combine.

Step 9

Increase the heat to high and bring the mixture to a boil.

Step 10

Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer. Cook for about 30 minutes, stirring occasionally, until the rice and lentils are tender and the mixture reaches a porridge-like consistency.

Step 11

Stir in the chopped spinach and cook for an additional 5 minutes until the spinach is wilted.

Step 12

Remove from heat and stir in chopped cilantro and lemon juice.

Step 13

Adjust seasoning with additional salt or lemon juice to taste.

Step 14

Serve warm, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	1702.6 grams (1702.6g)

Amount per serving	% Daily Value*
Calories	898

Total Fat 18.60g	24%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 2578mg	112%
Total Carbohydrate 149.00g	54%
Dietary Fiber 23.40g	84%
Total Sugars 17.60g
Protein 39.80g	80%

Vitamin D 0IU	0%
Calcium 319mg	25%
Iron 13mg	73%
Potassium 2377mg	51%

*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: 17.3%

Carbs: 64.6%