Nut-Free Bhuni Kichri

Nut-Free Bhuni Kichri is a wholesome, one-pot comfort meal that brings together the richness of basmati rice, protein-packed yellow moong dal, and a fragrant blend of whole spices like cumin, cinnamon, and cloves. This nut-free variation of the classic bhuni kichri is perfect for those with nut allergies, offering a creamy, spiced dish that’s hearty yet light. Vibrant turmeric, tender diced carrots, and sweet green peas add layers of flavor and nutrition, while a garnish of fresh cilantro leaves elevates its aromatic profile. Ready in just under 45 minutes, this gluten-free recipe is a perfectly balanced vegetarian main dish that pairs beautifully with raita, pickle, or a simple side salad.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Split yellow moong dal (mung beans)
• 2 tablespoons Ghee or vegetable oil
• 1 teaspoon Cumin seeds
• 1 unit Bay leaf
• 0.5 teaspoon Black peppercorns
• 2 units Cloves
• 1 1-inch piece Cinnamon stick
• 1 medium Onion, finely chopped
• 1 teaspoon Ginger, minced
• 2 teaspoons Garlic, minced
• 0.5 teaspoon Turmeric powder
• 1 small Carrot, diced
• 0.5 cup Green peas
• 1 teaspoon Salt
• 3 cups Water
• 2 tablespoons Fresh cilantro leaves, chopped

Directions

Step 1

Rinse the basmati rice and moong dal separately under cold running water until the water runs clear. Soak them separately in water for 15 minutes, then drain.

Step 2

In a heavy-bottomed pan or pressure cooker, heat the ghee or vegetable oil over medium heat.

Step 3

Add the cumin seeds, bay leaf, peppercorns, cloves, and cinnamon stick. Sauté for about 1 minute until they release their aroma.

Step 4

Add the chopped onion and sauté until it becomes translucent, about 4-5 minutes.

Step 5

Stir in the minced ginger and garlic, cooking for another 1-2 minutes until fragrant.

Step 6

Add the turmeric powder, diced carrot, and green peas. Sauté for 2-3 minutes.

Step 7

Add the drained rice and moong dal to the pan, stirring well to coat them with the spices and vegetables.

Step 8

Pour in the water followed by salt. Stir to mix everything evenly.

Step 9

If using a pressure cooker, close the lid and cook on medium heat for 2 whistles. If using a pan, bring to a boil, then reduce the heat to low, cover the pan, and cook for 20-25 minutes until the rice and lentils are cooked and all the water is absorbed.

Step 10

Remove from heat and let it sit covered for 5 minutes before opening. Fluff the bhuni kichri gently with a fork.

Step 11

Garnish with fresh cilantro leaves before serving.

Nutrition Facts

Serving size	1287.5 grams (1287.5g)

Amount per serving	% Daily Value*
Calories	1003

Total Fat 31.80g	41%
Saturated Fat 18.20g	91%
Polyunsaturated Fat 0.10g
Cholesterol 72mg	24%
Sodium 2447mg	106%
Total Carbohydrate 142.70g	52%
Dietary Fiber 19.30g	69%
Total Sugars 17.20g
Protein 38.50g	77%

Vitamin D 0IU	0%
Calcium 331mg	25%
Iron 15mg	82%
Potassium 1928mg	41%

*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: 28.3%

Protein: 15.2%

Carbs: 56.5%