Nut-Free Kichadi

Delight in the comforting warmth of this Nut-Free Kichadi, a wholesome one-pot meal that’s perfect for anyone with nut allergies or seeking a gluten-free option. This traditional South Asian dish combines fragrant basmati rice and protein-packed moong dal, simmered to perfection with an aromatic blend of cumin, mustard seeds, ginger, and vibrant turmeric. Enhanced by the addition of colorful vegetables like carrots, peas, and potatoes, this recipe is as nutritious as it is flavorful. Ready in just under an hour, it’s a versatile meal that can be savored as a light lunch, hearty dinner, or paired with yogurt or tangy pickle for added zest. Perfect for busy weeknights or cozy family gatherings, this nut-free kichadi is comfort food at its finest!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Moong dal (split yellow gram)
• 3 tablespoons Ghee or vegetable oil
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 0.25 teaspoon Asafoetida (hing)
• 1 tablespoon Ginger, finely chopped
• 0.5 teaspoon Turmeric powder
• 2 pieces Green chilies, slit
• 1 medium Carrot, diced
• 0.5 cup Green peas
• 1 medium Potato, diced
• 1.5 teaspoons Salt
• 4 cups Water
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

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

Step 2

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

Step 3

Add the cumin seeds and mustard seeds. Allow them to sizzle and crackle for a few seconds.

Step 4

Stir in the asafoetida and chopped ginger, and sauté for about 30 seconds until fragrant.

Step 5

Add the turmeric powder and slit green chilies, stir well.

Step 6

Add the diced carrot, green peas, and diced potato to the pot. Sauté the vegetables for 2-3 minutes.

Step 7

Mix in the drained rice and moong dal, stirring to combine with the spices and vegetables.

Step 8

Pour in the water and add salt. Stir everything well and bring to a boil.

Step 9

If using a pressure cooker, secure the lid and cook for 3 whistles on medium heat, then turn off the heat and allow the pressure to release naturally. If using a pot, cover it with a tight-fitting lid and reduce the heat to low, simmering for about 20-25 minutes or until the rice and lentils are fully cooked and have absorbed the water.

Step 10

Once cooked, fluff the kichadi gently with a fork, and garnish with freshly chopped coriander leaves.

Step 11

Serve the nut-free kichadi hot with a side of yogurt or pickle, if desired.

Nutrition Facts

Serving size	1682.1 grams (1682.1g)

Amount per serving	% Daily Value*
Calories	1249

Total Fat 46.60g	60%
Saturated Fat 26.80g	134%
Polyunsaturated Fat 0.10g
Cholesterol 108mg	36%
Sodium 3650mg	159%
Total Carbohydrate 168.80g	61%
Dietary Fiber 19.30g	69%
Total Sugars 9.50g
Protein 40.80g	82%

Vitamin D 0IU	0%
Calcium 314mg	24%
Iron 16mg	88%
Potassium 2734mg	58%

*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: 33.3%

Protein: 13.0%

Carbs: 53.7%