Nut-Free Moong Dal Khichdi

Experience the ultimate comfort food with this Nut-Free Moong Dal Khichdi, a wholesome one-pot meal that's perfect for all ages! Made with protein-packed yellow moong dal, fragrant basmati rice, and a medley of diced carrots and green peas, this dish is flavored with warming spices like cumin, turmeric, and a touch of grated ginger. Cooked to a soft and creamy porridge-like consistency, this nut-free variation is easy to digest and ideal for a quick, nourishing dinner or a soothing meal during recovery. With just 15 minutes of prep time and a handful of pantry staples, this vegetarian khichdi is a fantastic choice for anyone seeking a wholesome, gluten-free, and allergy-friendly meal. Serve it hot with a dollop of ghee or a side of yogurt, and finish with a sprinkle of fresh coriander for a burst of freshness.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Yellow moong dal
• 1 cup Basmati rice
• 2 tablespoons Ghee or vegetable oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Asafoetida (hing)
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 6 cups Water
• 1 medium Carrot, diced
• 0.5 cup Green peas
• 2 tablespoons Fresh coriander leaves, chopped
• 1 teaspoon Ginger, grated

Directions

Step 1

Rinse the yellow moong dal and basmati rice thoroughly under cold water until the water runs clear. Soak them together in enough water for about 15 minutes while you prepare the other ingredients.

Step 2

Heat the ghee or vegetable oil in a large pot or pressure cooker over medium heat.

Step 3

Add the cumin seeds to the hot ghee or oil and let them sizzle for about 30 seconds until fragrant.

Step 4

Stir in the asafoetida and grated ginger, sautéing for another 30 seconds.

Step 5

Drain the soaked moong dal and rice, then add them to the pot, gently stirring to coat with the tempered spices.

Step 6

Add the diced carrot and green peas, stirring to combine.

Step 7

Sprinkle the turmeric powder and salt over the mixture, then pour in 6 cups of water.

Step 8

Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes, or until the dal and rice are cooked to a soft, porridge-like consistency, stirring occasionally.

Step 9

If using a pressure cooker, secure the lid and cook for 2 whistles on medium heat, then turn off the heat and let the pressure release naturally before opening.

Step 10

Adjust the consistency of the khichdi with additional water if needed, depending on your desired thickness.

Step 11

Garnish with fresh coriander leaves, give it a final stir, and serve hot.

Nutrition Facts

Serving size	2007.2 grams (2007.2g)

Amount per serving	% Daily Value*
Calories	1291

Total Fat 32.50g	42%
Saturated Fat 18.30g	92%
Polyunsaturated Fat 0.10g
Cholesterol 72mg	24%
Sodium 2482mg	108%
Total Carbohydrate 189.20g	69%
Dietary Fiber 23.60g	84%
Total Sugars 6.80g
Protein 61.40g	123%

Vitamin D 0IU	0%
Calcium 372mg	29%
Iron 21mg	116%
Potassium 3012mg	64%

*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: 22.6%

Protein: 19.0%

Carbs: 58.4%