Healthy Indian Recipe: Vegetable Moong Dal Khichdi
"vegan khichdi", "weight loss khichdi recipe", "digestive friendly Indian food"
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Optional: a pinch of asafoetida (hing) for added digestion aid
Ingredients-
1/2 cup split yellow moong dal (washed and soaked for 15–20 minutes)1/2 cup rice (brown or white, washed and soaked)1 tablespoon ghee or olive oil1/2 teaspoon cumin seeds1/4 teaspoon turmeric powder1/2 teaspoon grated ginger1 green chili, slit (optional)1 small onion, chopped1 small carrot, diced1/2 cup green peas (fresh or frozen)1/4 cup chopped beans or any other veggies you haveSalt, to taste4 cups waterFresh coriander leaves, for garnish
Instructions:
1. Prep your ingredients:
Soak the dal and rice together. Chop the vegetables.
2. Sauté the spices and aromatics:
Heat ghee in a pressure cooker or pot. Add cumin seeds. Once they splutter, add ginger, green chili, and onion. Sauté for 1–2 minutes.
3. Add vegetables and spices:
Stir in carrots, peas, and beans. Add turmeric and salt. Mix well.
4. Add rice and dal:
Drain and add the soaked moong dal and rice to the pot. Stir everything together for a minute.
5. Cook:
Add 4 cups of water.
If using a pressure cooker: Close the lid and cook on medium heat for 2–3 whistles.
If using a pot: Cover and simmer on low heat for 25–30 minutes until everything is soft and porridge-like. Add water as needed for your desired consistency.
6. Garnish and serve:
Turn off the heat, let it sit for a few minutes, then garnish with fresh coriander. Serve hot with yogurt, pickle, or a side salad.
Why It’s Healthy:
Moong dal is high in protein and easy to digest
Vegetables add fiber, vitamins, and minerals
Minimal oil and wholesome ingredients
Great for digestion and light dinners
Pro Tips:
For added flavor, top with a spoon of homemade ghee before serving.
Want it spicier? Add a pinch of garam masala at the end.
Make it vegan by using coconut oil or olive oil instead of ghee.
FAQ S -
Q1- Is moong dal khichdi good for weight loss?
A- Absolutely! This vegetable khichdi is perfect for weight management. With high protein from moong dal (12g/serving), fiber-rich veggies, and minimal oil, it promotes satiety while being low-calorie. The slow-digesting carbs in brown rice make it even more effective for weight goals.
Q2- Can I make this khichdi vegan?
A-Yes! Simply substitute ghee with coconut oil or olive oil. This swap maintains authenticity while making it 100% plant-based - ideal for vegan diets without compromising on flavor.
Q3- How does moong dal aid digestion?
A-Moong dal is packed with enzymes that ease digestion. Combined with cumin and optional asafoetida (hing), this khichdi reduces bloating and improves gut health. It's often recommended in Ayurveda for digestive issues.
Q4- Can I use different grains like quinoa instead of rice?
A- Definitely! For gluten-free or low-carb versions:
Quinoa: Use 1/2 cup, reduce water to 3 cups
Millet: Same quantity as rice, cook 20 mins
Cauliflower rice: Add last 5 mins of cooking
Q- How long can I store leftover khichdi?
A- Store in airtight containers:
Fridge: 3 days (reheat with splash of water)
Freezer: 2 months (thaw overnight)
Pro tip: Freeze in portions for quick healthy meals!
Q- Is this suitable for diabetics?
A- Yes, with modifications:
Use brown rice (low glycemic index)
Double vegetables
Add methi seeds while tempering
The high fiber content helps regulate blood sugar spikes.