Kharzi

Kharzi is a protein-rich Indian lunch dish made with lentils and spices, offering a hearty and satisfying meal. This vibrant dish is perfect for those seeking a nutritious option without compromising on flavor.

Ingredients

• Moong dal (split green gram) - 100 grams
• Chickpeas (cooked) - 100 grams
• Onion (finely chopped) - 1 medium
• Tomato (diced) - 1 medium
• Ginger-garlic paste - 1 tablespoon
• Green chili (slit) - 1
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Fresh coriander leaves (chopped) - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - to taste
• Oil (preferably mustard or vegetable) - 1 tablespoon
• Water - 500 ml

Steps

1. Rinse the moong dal under running water until the water runs clear.
2. In a pot, heat oil over medium heat and add cumin seeds. Once they splutter, add chopped onions and sauté until golden brown.
3. Add ginger-garlic paste and slit green chili, and cook for another 2 minutes until the raw smell disappears.
4. Stir in the diced tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes are soft and oil starts to separate.
5. Add the rinsed moong dal and cooked chickpeas to the pot, mixing well with the spices.
6. Pour in 500 ml of water and bring the mixture to a boil. Reduce the heat and let it simmer for about 15-20 minutes, or until the dal is soft.
7. Once cooked, add garam masala, lemon juice, and chopped coriander leaves. Mix well and cook for another 2 minutes.
8. Serve hot with steamed rice or whole wheat roti.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein from lentils and chickpeas, promoting muscle health.
• Rich in fiber, aiding digestion and promoting a feeling of fullness.

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