Brown Rice and Lentil Khichdi
Benefits:
- Brown rice and lentils provide a good balance of carbohydrates and plant-based protein.
- This dish is gentle on the digestive system and is often considered comfort food.
- The combination of rice and lentils offers a complete source of protein and essential amino acids.
- The spices used have potential health benefits, including anti-inflammatory properties.
INGREDIENTS
- 1 cup brown rice
- 1/2 cup split yellow lentils (moong dal), washed and soaked
- 1 tablespoon ghee or oil
- 1 teaspoon cumin seeds
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 small tomato, chopped
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon cumin powder
- 1/2 teaspoon coriander powder
- 1/4 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 4-5 cups water (adjust for desired consistency)
- Fresh cilantro leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Rice and Lentils: Rinse the brown rice and soaked lentils under cold water. Drain and set aside.
Sauté Spices: In a large pot, heat ghee or oil over medium heat. Add cumin seeds and let them splutter.
Add the chopped onion and sauté until it turns golden brown.
Add minced garlic and grated ginger. Sauté for another minute until fragrant.
Add Tomatoes and Spices: Add the chopped tomato to the pot. Cook until the tomato softens and blends in.
Stir in turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well to coat the spices with the onion-tomato mixture.
Cook Rice and Lentils: Add the drained brown rice and soaked lentils to the pot. Mix well with the spices and vegetables.
Pour in 4-5 cups of water, depending on how thick you want the khichdi. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let the khichdi simmer for about 20-25 minutes, or until the rice and lentils are fully cooked and have a porridge-like consistency. You can add more water if needed during cooking.
Adjust Seasoning: Once the khichdi is cooked, taste and adjust the seasoning if needed.
Serve: Garnish with chopped cilantro leaves and serve the brown rice and lentil khichdi hot, with lemon wedges on the side.
TIPS
- You can customize the vegetables and spices according to your taste.
- Adjust the water quantity based on the desired consistency; some people prefer a thicker khichdi, while others prefer it slightly more liquid.
- Feel free to add a pinch of garam masala or ground black pepper for extra flavor.
- Enjoy the khichdi with plain yogurt, pickle, or a side of roasted papad.
NUTRITION VALUE
- Calories: ~300-350
- Carbohydrates: ~55-60g
- Protein: ~10-12g
- Fat: ~6-8g
- Fiber: ~8-10g
