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Dal Khichadi

Multigrain Dal Khichdi

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The humble dal khichdi is a cornerstone of Indian diabetic cuisine. It offers remarkable blood sugar stabilizing effects while delivering complete protein. This one-pot wonder combines rice, lentils, and spices in perfect harmony, creating a meal that releases glucose slowly into the bloodstream.
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Prep Time 1 hour
Cook Time 25 minutes
Total Time (Pressure Cooker 55 minutes
Total Time 2 hours 20 minutes
Servings: 4 servings
Course: accompaniment, dinner, lunch, Main Course, Side Dish
Cuisine: Indian
Calories: 285
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • ¼ cup brown rice
  • ¼ cup millet such as foxtail millet or little millet
  • ¼ cup quinoa
  • ¼ cup barley
  • ½ cup moong dal split yellow lentils or masoor dal (red lentils)
  • 1 small onion finely chopped
  • 1 small tomato chopped
  • 1 medium carrot diced
  • ½ cup green peas
  • 1 small potato diced (optional)
  • 1 green chili slit (optional)
  • 1 teaspoon cumin seeds
  • ½ teaspoon mustard seeds
  • ½ teaspoon turmeric powder
  • ½ teaspoon black pepper powder
  • 1- inch piece of ginger grated
  • 2 cloves garlic minced
  • 1 –2 tablespoons ghee use 1 tsp for lowest fat
  • 5 –6 cups water
  • Salt to taste
  • Fresh coriander leaves for garnish

Equipment

Method
 

  1. Prep the Grains and Dal
  2. Rinse brown rice, millet, quinoa, barley, and dal thoroughly. Soak together in water for 30–60 minutes to enhance digestibility and reduce cooking time2.
  3. Drain before cooking.
  4. Sauté the Base
  5. Heat one tablespoon of ghee in a large pressure cooker or heavy-bottomed pot.
  6. Add cumin seeds and mustard seeds. Let them splutter.
  7. Add ginger, garlic, and green chili. Sauté for 1 minute.
  8. Add chopped onion and cook until translucent.
  9. Stir in tomato, carrot, potato, and green peas. Sauté for another 2–3 minutes.
  10. Add Spices and Grains
  11. Add turmeric and black pepper powder. Mix well.
  12. Add the soaked and drained grains and dal. Stir to combine.
  13. Cook the Khichdi
  14. Add 5–6 cups of water and salt to taste.
  15. Pressure cook for 3–4 whistles, or simmer covered for 40–45 minutes until all grains and dal are soft and porridge-like. Add more water if needed for the desired consistency.
  16. After cooking, stir in the remaining ghee (if using) for extra flavor and glycemic benefit.
  17. Finish and Serve
  18. Garnish with fresh coriander leaves.
  19. Serve hot, optionally with a bowl of plain yogurt or curd for additional protein and probiotics.

Nutrition

Serving: 2cupsCalories: 285kcalCarbohydrates: 53gProtein: 13gFat: 2gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 50mgPotassium: 236mgFiber: 8gSugar: 2gVitamin A: 199IUVitamin C: 9mgCalcium: 37mgIron: 3mg

Notes

  • If using a pressure cooker, allow for natural pressure release (about 10 minutes) after cooking for the best texture.
  • For a thicker or thinner consistency, adjust water as needed after cooking.

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