Moong dal khichdi is a nutritious and flavorful one-pot meal that has been enjoyed in Indian households for centuries. It is a simple yet satisfying dish that is made with split yellow lentils (moong dal) and rice and is often seasoned with spices and vegetables. This dish is not only easy to make, but it is also versatile and can be customized to suit one’s taste preferences. It is a popular comfort food that is often consumed during sickness or on a lazy day when one desires a warm, hearty meal. In this article, we will explore the ingredients, preparation methods, and nutritional benefits of moong dal khichdi.
Ingredients
| Moong dal | 1 cup |
| Rice | 1 cup |
| Water | 4 cups |
| Onion | 1 |
| Tomato | 1 |
| Green chili | 1 |
| Ginger | Small piece |
| Cloves | 2 |
| Garlic | 2 cloves |
| Cumin seeds | 1 tsp. |
| Turmeric powder | 1 tsp. |
| Salt | To taste |
| Ghee/ Oil | 1 tbsp |
Directions
- Rinse the moong dal and rice in water until the water runs clear.
- In a pressure cooker or a pot, heat the ghee or oil over medium heat.
- Add the cumin seeds and let them splutter.
- Add the onions and sauté until they are golden brown.
- Add the green chili, ginger, and garlic and sauté for a minute.
- Add the chopped tomato and sauté until it is soft.
- Add the turmeric powder and mix well.
- Add the moong dal and rice to the pot and mix well.
- Add 4 cups of water and salt to taste. Mix well.
- If using a pressure cooker, close the lid and cook on medium heat for 3-4 whistles. If using a pot, cover and cook on low heat for 25-30 minutes or until the rice and dal are soft and fully cooked.
- Once the khichdi is cooked, let it sit for 5 minutes before opening the pressure cooker or pot.
- Serve hot with a dollop of ghee or yogurt on top. Enjoy!
Nutritional Information
- Moong dal (split yellow lentils) is a good source of protein and dietary fiber, and is low in fat. It is also rich in vitamins and minerals such as folate, iron, and potassium.
- Rice is a staple grain that is rich in carbohydrates and provides energy to the body. It is also low in fat and sodium.
- Onions and tomatoes are vegetables that add flavor and nutrients to the dish. Onions are a good source of fiber and vitamins, while tomatoes are rich in vitamin C and antioxidants.
- Spices such as cumin and turmeric not only add flavor but also have health benefits. Cumin is a good source of iron and is known to aid digestion, while turmeric has anti-inflammatory properties and is a good source of antioxidants.
- Ghee or oil, which is used for cooking, provides fat to the dish and helps in the absorption of fat-soluble vitamins.
Nutritional Calculations
| Calories | Carbohydrates | Protein | Fat |
| 455 Kcal | 72 gm | 18 gm | 11 gm |
Total Servings= 4