Mediterranean Diet Kichadi

Elevate your healthy eating with this irresistible Mediterranean Diet Kichadi—a wholesome spin on the traditional Indian comfort dish. Packed with protein-rich red lentils, hearty brown rice, and a medley of vibrant vegetables like zucchini, carrots, and spinach, this one-pot wonder seamlessly fuses Mediterranean flavors with Eastern-inspired spices. Cooked to perfection in a savory vegetable broth and enhanced with olive oil, garlic, and a hint of cumin, it's finished with a refreshing burst of lemon juice and fresh parsley. This recipe is not only nutrient-dense and fiber-packed but also naturally vegan and gluten-free, making it a satisfying choice for a variety of diets. Perfect for meal prep or cozy weeknight dinners, this Mediterranean-inspired kichadi is soul-soothing comfort food that's as nutritious as it is delicious.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 0.5 cup red lentils (masoor dal)
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 medium carrot, diced
• 1 medium zucchini, diced
• 1 large tomato, chopped
• 2 cups baby spinach
• 4 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon ground cumin
• 2 tablespoons lemon juice
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Rinse the brown rice and red lentils under running water until the water runs clear. Set aside.

Step 2

In a large pot or Dutch oven, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Add minced garlic to the pot and cook for another minute, until fragrant.

Step 4

Stir in the diced carrot and zucchini; sauté for an additional 3-4 minutes until they begin to soften.

Step 5

Add the chopped tomato and cook for 2 minutes, allowing it to combine with the other vegetables.

Step 6

Stir in the rinsed rice and lentils, coating them with the vegetable mixture.

Step 7

Pour in the vegetable broth, then add dried oregano, dried thyme, ground cumin, sea salt, and black pepper.

Step 8

Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 30 minutes, stirring occasionally, until the rice is cooked and the lentils are tender.

Step 9

Add the baby spinach and lemon juice, stir gently until the spinach wilts.

Step 10

Remove from heat and let it sit for 5 minutes before serving.

Step 11

Garnish with fresh parsley on top before serving. Adjust seasoning to taste.

Nutrition Facts

Serving size	1969.7 grams (1969.7g)

Amount per serving	% Daily Value*
Calories	1144

Total Fat 40.60g	52%
Saturated Fat 6.90g	35%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4720mg	205%
Total Carbohydrate 165.70g	60%
Dietary Fiber 35.00g	125%
Total Sugars 34.00g
Protein 41.10g	82%

Vitamin D 0IU	0%
Calcium 507mg	39%
Iron 18mg	99%
Potassium 4080mg	87%

*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: 30.6%

Protein: 13.8%

Carbs: 55.6%