Heart-Healthy Moong Khichdi

Discover the ultimate comfort food with a nutritional twist in this Heart-Healthy Moong Khichdi. Brimming with wholesome ingredients like protein-packed split green gram (moong dal), fiber-rich brown rice, and an array of vibrant vegetables including carrots, green peas, and green beans, this recipe is as nourishing as it is satisfying. Seasoned with aromatic cumin, mustard seeds, turmeric, and a hint of asafoetida, every bite bursts with warm, earthy flavors. Prepared with a touch of heart-friendly olive oil and cooked to creamy perfection in a pressure cooker, this one-pot dish is ideal for busy weeknights or when you’re craving a lighter, yet fulfilling meal. Garnished with fresh coriander and served alongside low-fat yogurt or a crisp salad, this balanced, low-fat recipe is perfect for anyone seeking a heart-conscious dining option without sacrificing taste.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 0.5 cup Split green gram (moong dal)
• 0.5 cup Brown rice
• 1 tablespoon Olive oil
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 0.25 teaspoon Asafoetida (hing)
• 0.5 teaspoon Turmeric powder
• 0.5 cup Carrot, chopped
• 0.5 cup Green peas
• 0.5 cup Green beans, chopped
• 4 cups Water
• 1 teaspoon Salt
• 2 tablespoons Coriander leaves, chopped

Directions

Step 1

Rinse the split green gram (moong dal) and brown rice thoroughly under running water until the water runs clear. Soak them separately in water for 15-20 minutes.

Step 2

Heat olive oil in a large pressure cooker over medium flame. Add cumin seeds and mustard seeds, allowing them to sizzle and crackle for a few seconds.

Step 3

Add the asafoetida and turmeric powder to the cooker, stirring quickly to mix with the oil and spices.

Step 4

Add the chopped carrots, green peas, and green beans to the cooker. Sauté the vegetables for about 3-4 minutes until they begin to soften.

Step 5

Drain the soaked moong dal and brown rice, then add them to the cooker with the vegetables. Stir gently to combine all the ingredients.

Step 6

Pour in 4 cups of water and add salt to taste. Stir everything together and ensure all ingredients are well-combined.

Step 7

Cover the pressure cooker with its lid and cook on high heat until one whistle. Reduce the flame to low and let it simmer for about 10 more minutes.

Step 8

Turn off the heat and allow the pressure to release naturally before opening the lid for about another 10 minutes.

Step 9

Once the pressure is released, open the lid carefully. Gently mix the khichdi to ensure it has a creamy consistency.

Step 10

Garnish with freshly chopped coriander leaves before serving. Serve hot with a side of low-fat yogurt or a fresh salad for a complete meal.

Nutrition Facts

Serving size	1457.3 grams (1457.3g)

Amount per serving	% Daily Value*
Calories	737

Total Fat 17.80g	23%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 2506mg	109%
Total Carbohydrate 116.30g	42%
Dietary Fiber 28.70g	102%
Total Sugars 19.50g
Protein 33.90g	68%

Vitamin D 0IU	0%
Calcium 303mg	23%
Iron 11mg	63%
Potassium 2096mg	45%

*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: 21.1%

Protein: 17.8%

Carbs: 61.1%