Vegetable Masala Khichdi is a wholesome and nourishing dish made from rice, moong dal, and vegetables cooked with aromatic spices. This comfort food is not only easy to digest but also packed with essential nutrients. Perfect for a quick weeknight dinner or a light meal, it’s traditionally served with yogurt, pickles, or papad for a complete, satisfying experience.
Health Benefits:
- Protein-Rich: Moong dal is an excellent source of plant-based protein.
- Easy to Digest: This dish is gentle on the stomach, making it ideal for all ages, especially those recovering from illness.
- Gluten-Free: Naturally gluten-free, making it a great option for those with dietary restrictions.
- Rich in Fiber: The vegetables and dal provide ample fiber, aiding digestion.
Nutritional Highlights:
- Rich in Protein (from moong dal)
- High in Fiber (from vegetables)
- Gluten-Free
- Low in Fat
- Rich in Iron and Folate
Nutritional Information (Per Serving):
- Calories: 240
- Protein: 8g
- Fat: 6g
- Carbohydrates: 40g
- Fiber: 6g
- Iron: 12% of daily value
- Vitamin A: 15% of daily value
Ingredients:
For the Khichdi:
- Basmati Rice: 1/2 cup
- Yellow Moong Dal: 1/2 cup (split, husked)
- Carrot: 1 small, diced
- Green Peas: 1/4 cup (fresh or frozen)
- Potato: 1 small, diced
- Onion: 1 medium, finely chopped
- Tomato: 1 medium, chopped
- Green Chilies: 1-2, slit
- Ginger: 1-inch piece, finely chopped
- Garlic: 2-3 cloves, minced
- Turmeric Powder: 1/2 tsp
- Red Chili Powder: 1/2 tsp (optional)
- Cumin Seeds: 1/2 tsp
- Asafoetida (Hing): A pinch
- Ghee or Oil: 2 tbsp (preferably ghee for a richer flavor)
- Water: 4 cups
- Salt: To taste
- Fresh Coriander Leaves: 2 tbsp, chopped (for garnish)
Optional Tadka (Tempering):
- Ghee: 1 tbsp
- Cumin Seeds: 1/2 tsp
- Red Dried Chilies: 1-2
- Fresh Curry Leaves: 8-10
Recipe Instructions:
1. Rinse and Soak the Rice and Dal
Rinse the rice and moong dal separately under running water until the water runs clear. Soak them together in water for about 15-20 minutes, then drain.
2. Sauté the Aromatics and Spices
In a pressure cooker or large pot, heat 2 tbsp of ghee or oil over medium heat. Add cumin seeds and let them splutter. Add a pinch of asafoetida, followed by finely chopped onions, ginger, garlic, and green chilies. Sauté until the onions turn golden and translucent.
3. Cook the Vegetables and Spices
Add diced potatoes, carrots, and green peas to the pan. Stir well, then add chopped tomatoes, turmeric powder, red chili powder (if using), and salt. Cook until the tomatoes soften and the vegetables are well coated with the spices.
4. Add the Rice, Dal, and Water
Add the drained rice and moong dal to the vegetable mixture. Stir everything together for 1-2 minutes, ensuring the rice and dal are coated with the spices. Add 4 cups of water, mix well, and adjust salt. If using a pressure cooker, cover and cook for 2-3 whistles. If using a pot, cover and simmer until the rice and dal are soft, stirring occasionally to avoid sticking.
5. Prepare the Tadka (Optional)
For extra flavor, heat 1 tbsp of ghee in a small pan. Add cumin seeds, red dried chilies, and curry leaves. Let them splutter and infuse the ghee with flavor. Pour this tadka over the cooked khichdi.
6. Garnish and Serve
Garnish the khichdi with freshly chopped coriander leaves. Serve hot with yogurt, papad, or pickles.
Tips and Tricks:
- Consistency: For a softer, porridge-like khichdi, add more water. For a firmer texture, reduce the water slightly.
- Flavor Boost: Frying the cumin seeds in ghee adds depth and richness to the khichdi.
- Tadka: Adding a tadka (tempering) at the end can enhance the flavor and aroma of the dish.
- Customization: You can add other vegetables like spinach, beans, or cauliflower depending on preference.
