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Bengali Khichdi
Bhaja muger dal khichuri is one pot meal of rice, moong dal, vegetables that is made during durga puja. Healthy, satvik and wholesome recipe.
Prep Time
30 mins
Cook Time
30 mins
Total Time
45 mins
Servings: 4
Calories: 507 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
- 1 cup basmati rice or govind bhog rice
- 1 cup dhuli moong dal (split and husked moong dal)
- 3 tablespoon ghee or 2.5 tablespoon oil
- 1 inch cinnamon
- 2 green cardamom
- 3 cloves
- 1 tej patta (Indian bay leaf)
- 1 teaspoon cumin seeds or cumin powder
- 1 inch grated ginger
- ½ teaspoon turmeric powder
- ½ to ¾ teaspoon red chili powder
- 1 pinch asafoetida (hing) - optional
- 2 small tomatoes, chopped (optional)
- 1 green chili, chopped
- 2 small to medium potatoes, ½ cup cauliflower and ½ cup green peas or 1 to 1.5 cups of chopped mix vegetables like cauliflower, peas, potatoes and carrots
- ½ teaspoon sugar or as required - optional
- rock salt (edible and food grade) or sendha namak as required
- 5 cups water
Instructions
preparation
- Rinse the rice in fresh water couple of times. Then soak the rice in water for 20 to 30 minutes. After 20 to 30 minutes drain all the water and set the soaked rice aside.
- In a pan slow roast the moong lentils till they turn light golden and fragrant.
- Keep on stirring to get uniform and even roasting and browning. Once well roasted then transfer the lentils to a bowl and let them cool at room temperature.
- When the lentils cool, rinse them in fresh water a few times. Drain all the water and set the lentils aside.
Cup of Yum
Making khichuri
- Heat ghee or oil in a 3 litre stovetop pressure cooker.
- First fry the whole spices on low heat stirring often till they become fragrant - cinnamon, cardamom, cloves, bay leaf and cumin seeds.
- The cumin seeds should also crackle when frying the spices.
- Now add the grated ginger and saute for a 5 to 6 seconds or till the raw aroma of the ginger goes away.
- Add turmeric, red chili powder and asafoetida and saute for 2 to 3 seconds on a low heat.
- Then add chopped tomatoes and chopped green chilies and saute stirring often till the tomatoes become soft.
- Add the chopped mixed veggies like potato, cauliflower and peas.
- Stir and mix well. Saute for a minute on low heat.
- Add the roasted moong dal and saute for 2 minutes.
- Next add the soaked rice and stir gently to mix.
- Pour 5 cups water and add sugar and salt as required.
- Stir and then pressure cook for 4 to 5 whistles on medium to high heat.
- Once the pressure settles down on its own, then only open the lid of the cooker.
- Serve the khichuri hot or warm with baingan bhaja or yogurt and some roasted papads by the side.
Notes
- To get a porridge like consistency in the khichdi you can add an additional ½ to 1 cup water.
- You can mix vegetables like carrots, potatoes, cauliflower, capsicum, green peas, eggplant, french beans, baby corn, broccoli.
- You can scale this recipe to make a small serving or a large serving.
- The mung lentils should be in their shelf period. Make sure they are fresh and not aged.
Nutrition Information
Calories
507kcal
(25%)
Carbohydrates
81g
(27%)
Protein
19g
(38%)
Fat
13g
(20%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Cholesterol
29mg
(10%)
Sodium
651mg
(27%)
Potassium
363mg
(10%)
Fiber
9g
(36%)
Sugar
3g
(6%)
Vitamin A
3584IU
(72%)
Vitamin B1 (Thiamine)
1mg
Vitamin B2 (Riboflavin)
1mg
Vitamin B3 (Niacin)
2mg
Vitamin B6
1mg
Vitamin C
15mg
(17%)
Vitamin E
1mg
Vitamin K
6µg
Calcium
78mg
(8%)
Vitamin B9 (Folate)
30µg
Iron
4mg
(22%)
Magnesium
42mg
Phosphorus
108mg
Zinc
1mg
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 507
% Daily Value*
Calories | 507kcal | 25% |
Carbohydrates | 81g | 27% |
Protein | 19g | 38% |
Fat | 13g | 20% |
Saturated Fat | 7g | 35% |
Polyunsaturated Fat | 1g | 6% |
Monounsaturated Fat | 3g | 15% |
Cholesterol | 29mg | 10% |
Sodium | 651mg | 27% |
Potassium | 363mg | 8% |
Fiber | 9g | 36% |
Sugar | 3g | 6% |
Vitamin A | 3584IU | 72% |
Vitamin B1 (Thiamine) | 1mg | |
Vitamin B2 (Riboflavin) | 1mg | |
Vitamin B3 (Niacin) | 2mg | |
Vitamin B6 | 1mg | |
Vitamin C | 15mg | 17% |
Vitamin E | 1mg | |
Vitamin K | 6µg | |
Calcium | 78mg | 8% |
Vitamin B9 (Folate) | 30µg | |
Iron | 4mg | 22% |
Magnesium | 42mg | 11% |
Phosphorus | 108mg | |
Zinc | 1mg |
* Percent Daily Values are based on a 2,000 calorie diet.