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Quick Instant Pot Khichdi with Protein Oats

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.

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Calories: 416 kcal
Course: Lunch , Dinner
Cuisine: Indian

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% 

Instructions

    Cup of Yum
  1. Heat oil or ghee in the Instant Pot on sauté mode. Add mustard seeds and let them splutter (about 2–3 minutes).
  2. Stir in cumin seeds and hing, and sauté for 30 seconds until aromatic.
  3. Add the diced onion and sauté for 2–3 minutes until the onion turns translucent.
  4. Add tomatoes, garlic, green chili, turmeric, black peppercorns, salt and additional vegetables (if using). Stir well.
  5. Add the rinsed rice, dal, oats, and water. Stir to combine.
  6. Close the Instant Pot lid and set the pressure valve to "sealing." Select the "Rice" option or pressure cook on high for 6 minutes.
  7. Once the cooking cycle is complete, allow the Instant Pot to naturally release pressure for 10 minutes before opening.
  8. Serve hot with a drizzle of ghee for added flavor.

Notes

  • The nutrition facts above include ½ cup of FAGE Total 2%, adding 12g protein per serving. 

Nutrition Information

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

% 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.