VEGANISM BY LORBIC
Recipe lunch dinner recovery

High-Protein Moong Dal Vegetable Khichdi

A gut-restorative, one-pot lentil and rice stew with an inverted 2:1 moong dal ratio, tender garden vegetables, and anti-inflammatory golden spices.

high-protein gut-healing gluten-free one-pot comfort-food legumes
Prep Time 10 mins (plus 30 mins soaking)
Cook Time 15 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 13.5g
Carbs 48g
Fats 4g
Calories 275 kcal
Fiber 6.5g

Instructions for Cook

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  • Soak moong dal and rice together for 30 minutes to soften grains and accelerate uniform pressure cooking.
  • Bloom black pepper with turmeric in warm mustard oil to maximize curcumin absorption.
  • Pressure cook with 4 parts water for 2 whistles on medium heat to achieve a light, soothing broth rather than a stiff paste.

Ingredients

  • 80g (soaked for 30 mins)
  • 40g (soaked for 30 mins)
  • 100g
  • 1 small (40g, finely chopped)
  • 1 small (60g, finely chopped)
  • 1 tbsp (finely minced)
  • 1 tsp (5ml)
  • 1/2 tsp cumin, 1/4 tsp hing
  • 1/2 tsp turmeric, 1/4 tsp black pepper
  • 1/2 tsp garam masala, rock salt to taste
  • 2 tbsp (chopped)

Cooking Instructions

A soothing, gut-restorative Indian classic reimagined with an inverted 2:1 dal-to-rice ratio. By pairing yellow split moong with fragrant rice and crisp vegetables, this one-pot stew delivers complete plant protein and smooth, easy digestion.

Nutritional Highlights

  • 13.5g Complete Plant Protein: Doubling the split yellow moong dal balances limiting amino acids (lysine and methionine), providing full muscle-repair support without heavy starches.
  • Enhanced Curcumin Bioavailability: Freshly ground black pepper provides piperine, which amplifies the anti-inflammatory power of turmeric curcumin to calm the gut lining.
  • Digestive Lightness: Pure cold-pressed mustard oil, hing, and fresh ginger stimulate gastric motility while preventing post-meal bloat.

Cooking Instructions

  1. Soak Grains: Rinse 80g yellow moong dal and 40g rice together until the water runs clear. Soak in warm water for 30 minutes, then drain thoroughly.
  2. Temper Aromatics: Heat 1 tsp cold-pressed mustard oil in a pressure cooker over medium heat. Add 1/2 tsp cumin seeds and 1/4 tsp hing. Let them sizzle for 10 seconds until fragrant.
  3. Sauté Base: Add minced ginger, green chilli, and chopped onion. Sauté for 2 to 3 minutes until translucent. Add chopped tomato, turmeric powder, freshly ground black pepper, and 1/2 tsp rock salt. Cook for 2 minutes until tomatoes soften into a smooth masala.
  4. Toss Vegetables & Grains: Tip in 100g diced mixed vegetables (carrots, green beans, peas) along with the drained dal and rice. Stir gently for 1 minute to coat every grain in the aromatic golden base.
  5. Pressure Cook: Pour in 480ml water (4 times the dry grain volume) and stir once. Secure the lid and cook over medium heat for 2 whistles (approx. 8–10 minutes). Remove from heat and allow steam to release naturally.
  6. Finish & Serve: Open the lid, sprinkle 1/2 tsp garam masala, and stir gently with a ladle. Garnish with chopped fresh coriander leaves. Serve hot as a restorative, comforting meal.