Vegetable dal khichdi with cucumber raita

Vegetable dal khichdi
  • Low fat
  • Low phosphate
  • Low potassium
  • Low salt
  • Main meal
  • South Asian
  • 30 minutes or less
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The combination of rice and lentils make it a good vegetarian protein source.

Chef

Lizzie Morey
Lizzie Morey

Khichdi is a popular, delicious and wholesome one-pot meal dish from India.

Ingredients

1 tablespoon ghee/oil

1 bay leaf

2 cardamon pods

1 stick of cinnamon

3 cloves

1 teaspoon cumin powder

1 medium onion, finely chopped

1 green chilli, slit in half

60g frozen peas

½ teaspoon ginger paste

1 teaspoon garlic paste

1 tomato (approximately 60g), finely chopped

1 small carrot, chopped

½ green pepper, chopped

1 teaspoon turmeric powder

1 teaspoon garam masala

100g rice

70g yellow moong dal (yellow lentils)

2 tablespoons fresh coriander, finely chopped

400-600ml water

Cucumber raita

60g cucumber, finely chopped

5 tablespoons (75ml)plain, low-fat yoghurt

½ teaspoon cumin powder

1 tablespoon fresh coriander, chopped

½ tablespoon fresh mint, chopped

Method

  1. Step 1

    Wash the rice and moong dal and drain. Set aside. Heat the ghee/oil in a pressure cooker or regular cooking pot. Add the bay leaf, cardamom, cinnamon, cloves and cumin seeds. Sauté for a few seconds.

  2. Step 2

    Add the chopped onion, followed by green chilli and ginger and garlic pastes. Sauté for around 10 minutes, until onions are cooked. Add chopped tomato and mix until soft and pulpy.

  3. Step 3

    Add all the vegetables followed by all dry spices. Sauté well on a low heat.

  4. Step 4

    Add the rice and moong dal. Sauté for a minute on a low heat, then add 400ml water (or up to 600ml for a softer and more mushy texture). Add the coriander leaves and mix well.

  5. Step 5

    Cover and pressure cook for 4 whistles on medium flame. If you are not using a pressure cooker, cover the cooking pot and cook for 15 minutes on a low heat or until all the water has been absorbed and the rice and dal is well cooked and soft.

  6. Step 6

    To make the cucumber raita: mix the finely chopped cucumber with the yoghurt, add cumin powder, mint leaves and coriander. Serve with the warm masala khichdi.

Food facts

Rice is the main source of carbohydrate in this recipe. The value has been provided if you have been trained in insulin adjustment.

Despite the use of some high-potassium ingredients, such as yellow lentils and tomato, this recipe is low in potassium, when following quantities and serving sizes given, so is suitable if you have been advised to reduce the amount of potassium in your diet. It is also low in phosphate; however, does contain some phosphate, mainly from the lentils, so if you have been prescribed a phosphate binder, take as directed.

This recipe provides a good source of protein, mainly from the lentils and yoghurt. If you have been advised to eat less protein, consider reducing the quantity of lentils and replace with more rice; or replace the raita with a side salad.

Use oil instead of ghee for a healthier option and it can also be made without spices with just rice, lentils, vegetables and a bit of turmeric powder to add flavour and colour.

If you prefer your khichdi to be more soft and mushy, add more water during Step 4 until you reach the desired consistency.

Once cooked and cooled, it can be stored in an airtight container in the fridge and reheated the following day