Quick Instant Pot Khichdi with Protein Oats
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Quick Instant Pot Khichdi with Protein Oats
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Protein Oats Khichdi is a creamy, comforting one-pot meal made with moong dal, rice, and Bob’s Red Mill Organic Protein Oats, bringing together flavor, texture, and heartiness in every bite.
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Ingredients
- 1 cup protein oats
- ½ cup basmati rice rinsed and drained
- ½ cup mung dal split yellow lentils, rinsed and drained
- 1 tablespoon oil or ghee
- ½ teaspoon mustard seeds
- ½ teaspoon cumin seeds
- ⅛ teaspoon hing asafoetida
- 1 small yellow onion finely diced
- 1 tomato diced
- 2 teaspoons garlic minced
- 1 teaspoon green chili minced (optional, skip for kids)
- ⅓ teaspoon ground turmeric
- ½ teaspoon whole black peppercorns optional
- 1 cup mixed frozen vegetables optional
- 2½ teaspoons kosher salt
- 3½ cups water
Optional for serving
- ghee
- 2 cups Greek yogurt FAGE Total 2%
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Instructions
- Heat oil or ghee in the Instant Pot on sauté mode. Add mustard seeds and let them splutter (about 2–3 minutes).
- Stir in cumin seeds and hing, and sauté for 30 seconds until aromatic.
- Add the diced onion and sauté for 2–3 minutes until the onion turns translucent.
- Add tomatoes, garlic, green chili, turmeric, black peppercorns, salt and additional vegetables (if using). Stir well.
- Add the rinsed rice, dal, oats, and water. Stir to combine.
- Close the Instant Pot lid and set the pressure valve to "sealing." Select the "Rice" option or pressure cook on high for 6 minutes.
- Once the cooking cycle is complete, allow the Instant Pot to naturally release pressure for 10 minutes before opening.
- Serve hot with a drizzle of ghee for added flavor.
Equipments used:
Notes
- The nutrition facts above include ½ cup of FAGE Total 2%, adding 12g protein per serving.
Nutrition Information
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Calories
416kcal
(21%)
Carbohydrates
62g
(21%)
Protein
25g
(50%)
Fat
8g
(12%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
3g
Trans Fat
0.01g
Cholesterol
7mg
(2%)
Sodium
1552mg
(65%)
Potassium
262mg
(7%)
Fiber
8g
(32%)
Sugar
7g
(14%)
Vitamin A
2433IU
(49%)
Vitamin C
8mg
(9%)
Calcium
193mg
(19%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 1Serving
Amount Per Serving
Calories 416 kcal
% Daily Value*
| Calories | 416kcal | 21% |
| Carbohydrates | 62g | 21% |
| Protein | 25g | 50% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 7mg | 2% |
| Sodium | 1552mg | 65% |
| Potassium | 262mg | 6% |
| Fiber | 8g | 32% |
| Sugar | 7g | 14% |
| Vitamin A | 2433IU | 49% |
| Vitamin C | 8mg | 9% |
| Calcium | 193mg | 19% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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