Bengali Bhuna Khichuri

Bengali Bhuna Khichuri is a rich and comforting rice dish, infused with spices and cooked lentils, perfect for rainy days or festive occasions. This gluten-free delicacy combines aromatic basmati rice and moong dal with vegetables, creating a wholesome and flavorful meal.

Ingredients

• Basmati rice - 100 grams
• Moong dal (split yellow lentils) - 50 grams
• Mixed vegetables (carrots, peas, and potatoes) - 150 grams
• Onion - 1 medium, sliced
• Ginger paste - 1 teaspoon
• Garlic paste - 1 teaspoon
• Bay leaf - 1
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Green chilies - 2, slit
• Salt - to taste
• Mustard oil - 2 tablespoons
• Water - 400 ml

Steps

1. Rinse the basmati rice and moong dal together under running water until the water runs clear, then soak them in water for 30 minutes.
2. In a heavy-bottomed pot, heat mustard oil over medium heat and add cumin seeds and bay leaf. Sauté until fragrant.
3. Add sliced onions and sauté until they are golden brown. Then add ginger and garlic paste, stirring for another minute.
4. Mix in the turmeric powder, red chili powder, coriander powder, and salt. Stir well to combine the spices with the onion mixture.
5. Add the mixed vegetables and green chilies to the pot, sautéing for 3-4 minutes until they start to soften.
6. Drain the soaked rice and dal, then add them to the pot. Stir gently to coat them with the spices and vegetables.
7. Pour in 400 ml of water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 25 minutes, or until the rice and dal are cooked through and the water is absorbed.
8. Once cooked, sprinkle garam masala over the khichuri, gently fluff it with a fork, and let it sit covered for 5 minutes before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• Rich in protein and fiber from moong dal, supporting muscle health and digestion.
• Contains a variety of vegetables, providing essential vitamins and minerals.

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