High Protein Beans Khichdi

Packed with plant-based power, High Protein Beans Khichdi is a wholesome one-pot dish that combines basmati rice, split moong dal, and a medley of protein-rich beans like kidney beans, black beans, and chickpeas. This nutrient-dense recipe is elevated with aromatic spices like cumin, garam masala, and turmeric, creating a flavorful and hearty meal perfect for fitness enthusiasts or anyone looking to boost their protein intake. Easy to prepare and naturally gluten-free, this comforting Indian-inspired dish is cooked to perfection in just under an hour and garnished with fresh cilantro for a burst of freshness. Serve it piping hot for a complete, satisfying, and balanced meal that’s as delicious as it is nutritious. Ideal for weeknight dinners or meal prep, this protein-packed khichdi is sure to become a family favorite!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Split moong dal (yellow lentils)
• 1 cup Mixed beans (kidney beans, black beans, chickpeas)
• 2 tablespoons Olive oil
• 1 teaspoon Cumin seeds
• 1 medium Onion
• 1 medium Tomato
• 1 tablespoon Ginger-garlic paste
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Garam masala powder
• 1 teaspoon Salt
• 5 cups Water
• 2 tablespoons Fresh cilantro

Directions

Step 1

Rinse the basmati rice and split moong dal together under running water until the water runs clear. Drain and set aside.

Step 2

Soak the mixed beans overnight or for at least 8 hours. Drain and set aside.

Step 3

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

Step 4

Add cumin seeds and let them splutter for a few seconds.

Step 5

Add the chopped onion and sauté until they turn golden brown.

Step 6

Add the ginger-garlic paste and sauté for another minute until the raw smell disappears.

Step 7

Add chopped tomatoes and cook until they soften, about 3-4 minutes.

Step 8

Stir in the turmeric powder, red chili powder, and garam masala powder, then cook for 1 minute to allow the spices to roast slightly.

Step 9

Add the drained mixed beans, rice, and split moong dal to the pot. Mix everything well.

Step 10

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

Step 11

If using a pressure cooker, secure the lid and cook for 3 whistles on medium heat. If using a pot, bring to a boil, then cover and simmer on low heat for 30-35 minutes or until the beans are soft and the rice is cooked through.

Step 12

Once cooked, turn off the heat and let the pressure release naturally if using a pressure cooker.

Step 13

Gently fluff the khichdi with a fork, garnish with chopped fresh cilantro, and serve hot.

Nutrition Facts

Serving size	2075.7 grams (2075.7g)

Amount per serving	% Daily Value*
Calories	1309

Total Fat 34.30g	44%
Saturated Fat 5.60g	28%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 4186mg	182%
Total Carbohydrate 199.60g	73%
Dietary Fiber 30.00g	107%
Total Sugars 25.90g
Protein 56.20g	112%

Vitamin D 0IU	0%
Calcium 426mg	33%
Iron 20mg	111%
Potassium 2841mg	60%

*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: 23.2%

Protein: 16.9%

Carbs: 59.9%