Baked Kichdi

Baked Kichdi is a comforting and wholesome Indian dish made with a blend of rice, lentils, and vegetables, all baked to perfection. This dairy-free version retains traditional flavors while offering a healthy and convenient meal option.

Ingredients

• Basmati rice - 100 grams
• Split yellow moong dal - 50 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Carrot - 1 medium, diced
• Green peas - 50 grams
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Vegetable broth - 300 ml
• Coconut oil - 1 tablespoon
• Salt - to taste
• Fresh coriander - for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the basmati rice and moong dal under cold water until the water runs clear, then drain.
3. In a large oven-safe pot, heat the coconut oil over medium heat. Add the cumin seeds and mustard seeds, and sauté until they start to crackle.
4. Add the chopped onion, ginger, and garlic to the pot. Sauté until the onion becomes translucent.
5. Stir in the diced carrot and green peas, cooking for another 5 minutes.
6. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook for another 3-4 minutes until the tomato softens.
7. Add the rinsed rice and moong dal to the pot, stirring well to combine with the vegetable mixture.
8. Pour in the vegetable broth, bringing the mixture to a boil.
9. Cover the pot with a lid or foil and transfer it to the preheated oven. Bake for 30-35 minutes or until the rice and dal are cooked through and have absorbed the liquid.
10. Remove from the oven, fluff with a fork, and let it sit for 5 minutes before serving. Garnish with fresh coriander.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 5 g
• Unsaturated Fat: 3 g
• Water: 0.3 L

Health Benefits

• Rich in protein and fiber, promoting digestive health.
• Contains antioxidants and anti-inflammatory properties from spices and vegetables.

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