Bengali Khichuri

Bengali Khichuri is a comforting one-pot dish that combines rice and lentils with aromatic spices, perfect for a cozy meal. This high-protein dish is enriched with vegetables, making it both nutritious and satisfying.

Ingredients

• Basmati rice - 1 cup
• Moong dal (split green gram) - 1/2 cup
• Vegetable oil - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Bay leaf - 1
• Cloves - 2
• Green cardamom - 2
• Cinnamon stick - 1 inch
• Turmeric powder - 1 teaspoon
• Ginger paste - 1 teaspoon
• Garlic paste - 1 teaspoon
• Green chili - 1, slit
• Mixed vegetables (carrot, peas, potato) - 1 cup, diced
• Salt - to taste
• Water - 4 cups
• Garam masala - 1/2 teaspoon
• Fresh coriander leaves - for garnish

Steps

1. Rinse the basmati rice and moong dal together under cold water until the water runs clear. Soak them for 15 minutes, then drain.
2. In a large pot, heat the vegetable oil over medium heat. Add cumin seeds, bay leaf, cloves, green cardamom, and cinnamon stick. Sauté for a minute until fragrant.
3. Add the ginger paste, garlic paste, and slit green chili to the pot. Sauté for 2-3 minutes until the raw smell disappears.
4. Stir in the mixed vegetables and turmeric powder, cooking for another 5 minutes until the vegetables soften slightly.
5. Add the soaked rice and dal to the pot, stirring well to combine everything. Cook for 2-3 minutes, allowing the rice and dal to absorb the flavors.
6. Pour in the water and season with salt. Bring the mixture to a boil, then reduce the heat to low and cover the pot.
7. Let it cook for 25-30 minutes, or until the rice and dal are fully cooked and the water is absorbed. Stir occasionally to prevent sticking.
8. Once done, sprinkle garam masala on top and fluff the khichuri with a fork. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 380
• Protein: 15 g
• Carbs: 70 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein due to the combination of rice and lentils.
• Rich in dietary fiber, promoting digestive health.

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