Moong dal recipe for khichdi is a traditional Indian dish known for its lightness and ease of digestion. It’s a simple yet nourishing meal that’s perfect for dinner. This dal recipe is often served with accompaniments like curd, raita, or papad, adding variety and flavor to the meal while maintaining its health benefits.
The term “khichdi” originates from the Sanskrit word “khiccha,” which refers to a blend of rice and legumes. Throughout India, there are numerous regional variations of khichdi, each with its unique ingredients and preparation methods.
Moong dal, a type of lentil, is a key component of this dish and is widely regarded as a vegetarian superfood. It’s rich in high-quality proteins and essential nutrients, making it a valuable addition to a balanced diet. The protein content in moong dal supports tissue repair and muscle development, contributing to overall health and well-being.
One of the notable advantages of moong dal is its low glycemic index. Foods with a low glycemic index are known to help regulate blood sugar levels, making them beneficial for individuals with diabetes or those aiming to manage their blood sugar levels effectively. By incorporating moong dal recipe as khichdi into your diet, you can enjoy a satisfying meal that not only tastes great but also supports your health goals.
Recipe highlights:
– No artificial ingredients
– Allergens: No shellfish, dairy, nuts, soy, eggs
– Easily customizable for many diets (IBS, SIBO, low FODMAP, IBD)
Dal khichdi (Indian lentils and rice porridge)
Ingredients
- 1/2 cup rice
- 1/2 cup split moong dal yellow lentils
- 1 small onion finely chopped (optional)
- 1 small tomato chopped
- 1 green chili finely chopped (optional)
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon grated ginger
- A pinch of asafoetida hing
- 1 tablespoon ghee or oil use oil for vegan version
- Salt to taste
- Fresh coriander leaves for garnish
- Lemon wedges for serving
Instructions
- Wash the rice and moong dal together and soak them in water for about 30 minutes. Drain the water before cooking.
- Heat ghee or oil in a pressure cooker or pot. Add mustard seeds, cumin seeds, grated ginger, and asafoetida. Let them splutter.
- Add chopped onions if using and green chili. Saute until onions turn translucent.
- Add chopped tomatoes and cook until they soften.
- Add turmeric powder and salt. Mix well.
- Add the soaked rice and dal to the cooker. Stir to combine with the spices and vegetables.
- Add 3 cups of water (adjust water quantity based on desired consistency).
- Close the pressure cooker lid and cook on medium heat for 3-4 whistles (or cook in a pot until the rice and dal are soft and mushy).
- Once cooked, let the pressure release naturally before opening the cooker.
- Garnish with fresh coriander leaves and serve hot with lemon wedges on the side.
