Vegetable Khichdi Bowl

The Vegetable Khichdi Bowl is a comforting, high-protein Indian dish made with lentils, rice, and a medley of colorful vegetables, offering a wholesome meal in a single bowl. It's perfect for a nutritious lunch that is both satisfying and easy to prepare.

Ingredients

• Basmati rice - 1/2 cup
• Moong dal (split yellow lentils) - 1/2 cup
• Mixed vegetables (carrot, peas, and beans) - 1 cup
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger - 1 inch, grated
• Garlic - 2 cloves, minced
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Olive oil or ghee - 2 tablespoons
• Water - 4 cups
• Fresh coriander - for garnish

Steps

1. Rinse the basmati rice and moong dal under cold water until the water runs clear, then soak them together for 20 minutes.
2. In a large pot, heat the olive oil or ghee over medium heat. Add cumin seeds and allow them to splutter.
3. Add the chopped onion, sauté until translucent, then add grated ginger, minced garlic, and slit green chili. Cook for 2-3 minutes until fragrant.
4. Add the chopped tomato and turmeric powder, cook until the tomato softens.
5. Stir in the mixed vegetables and sauté for another 2-3 minutes.
6. Drain the soaked rice and lentils, and add them to the pot. Mix well with the vegetables.
7. Pour in the water and season with salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes until the rice and dal are cooked and the water is absorbed.
8. Once cooked, fluff the khichdi with a fork, sprinkle garam masala, and let it rest for a few minutes.
9. Serve hot, garnished with fresh coriander.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

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

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