LENTIL AND VEGETABLE KHICHDI RECIPE
5/5
Lentil and Vegetable Khichdi is a traditional Indian dish known for its simplicity and nourishment. It combines the goodness of lentils, rice, and a variety of vegetables, making it a wholesome one-pot meal. This dish is low in fat, high in fiber, and packed with essential nutrients, making it suitable for Indian weight loss plans. The combination of lentils and rice provides a complete protein source, while the vegetables offer vitamins, minerals, and dietary fiber.
INGREDIENTS
- 1 cup basmati rice
- 1/2 cup split yellow lentils (moong dal)
- 1 onion, finely chopped
- 1 tomato, finely chopped
- 1 carrot, diced
- 1 potato, diced
- 1 cup mixed vegetables (peas, cauliflower, beans, etc.)
- 2 cloves of garlic, minced
- 1-inch piece of ginger, grated
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- Fresh coriander leaves, chopped (for garnish)
- Lemon wedges (for serving)
INSTRUCTIONS
- Wash the rice and lentils together until the water runs clear. Soak them in water for about 30 minutes, then drain.
- Heat oil in a pressure cooker or a large pot over medium heat.
- Add cumin seeds and let them sizzle.
- Add the chopped onions, garlic, and grated ginger. Sauté until the onions turn translucent.
- Add the chopped tomatoes and cook until they become soft and mushy.
- Add the diced vegetables, turmeric powder, red chili powder, and salt. Mix well.
- Add the soaked and drained rice-lentil mixture to the pot and stir everything together.
- Add enough water to cover the ingredients (about 4 cups).
- If using a pressure cooker, close the lid and cook on medium heat for about 3-4 whistles. If using a pot, cover it with a lid and simmer until the rice and lentils are cooked and the vegetables are tender (approximately 20-25 minutes).
- Once cooked, let the pressure release naturally or wait for the pot to cool down.
- Garnish with freshly chopped coriander leaves.
- Serve hot with lemon wedges on the side.
TIPS
- Soaking the rice and lentils before cooking helps in faster and more even cooking.
- Customize the vegetables based on your preference and availability.
- Adjust the spice levels according to your taste by increasing or reducing the amount of red chili powder.
- For added flavor, you can temper the khichdi with ghee (clarified butter) and spices like cumin seeds and mustard seeds.
- Serve with a side of plain yogurt or cucumber raita for a refreshing taste.
- Practice portion control and enjoy the khichdi as a main meal along with a balanced diet.
- Leftover khichdi can be stored in the refrigerator and reheated for later consumption.
- Regular exercise and physical activity are essential components of a healthy weight loss journey
NUTRITION VALUE
- Calories: Approximately 250-300 calories (may vary based on portion size)
- Protein: Around 10-12 grams
- Fiber: About 8-10 grams
- Healthy carbohydrates: From rice and lentils
- Vitamins and minerals: Abundant in various vegetables
