Dal Palak Khichdi Fry

Dal Palak Khichdi Fry is a nutritious and flavorful dish that combines the goodness of lentils, spinach, and rice, all pan-fried to perfection. This high-protein supper option is not only satisfying but also packed with essential nutrients.

Ingredients

• Brown rice - 1/2 cup
• Split yellow moong dal - 1/4 cup
• Spinach - 1 cup, chopped
• Onion - 1 medium, finely chopped
• Garlic - 4 cloves, minced
• Ginger - 1 inch, grated
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Green chili - 1, finely chopped
• Salt - to taste
• Water - 3 cups
• Ghee or oil - 2 tablespoons
• Fresh coriander - for garnish

Steps

1. Rinse the brown rice and moong dal together in water until the water runs clear. Soak them in water for at least 30 minutes.
2. In a large pot, heat 1 tablespoon of ghee or oil over medium heat. Add cumin seeds and let them splutter.
3. Add the chopped onion, green chili, garlic, and ginger to the pot. Sauté until the onions are translucent.
4. Stir in the turmeric powder and salt. Add the chopped spinach and cook until it wilts.
5. Drain the soaked rice and dal, then add them to the pot along with 3 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 20 minutes until the rice and dal are cooked and the mixture is thick.
6. Once cooked, let it cool slightly. Heat the remaining ghee or oil in a non-stick pan over medium heat.
7. Form the khichdi into patties and fry them in the pan until golden brown and crispy on both sides, about 3-4 minutes per side.
8. Serve hot, garnished with fresh coriander.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 10 g
• Sugar: 2 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein due to the combination of lentils and rice.
• Rich in iron and vitamins from spinach, promoting overall health.

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