Oats Khichdi
A comforting and nourishing dish combining oats, moong dal, and vegetables, perfect for weight loss and satisfying meals.
Ingredients
Grains and Legumes
- 1 cup rolled oats Quick oats can be used in a pinch
- 1/2 cup yellow moong dal Rinsed; or use split red lentils for creamier texture
Liquids
- 4 cups water or low-sodium vegetable broth
Vegetables
- 1 small onion Finely chopped
- 1 medium carrot Diced
- 1/2 cup peas Fresh or frozen
- 1 small tomato Chopped
Spices
- 1 tsp ginger Grated
- 1 tsp cumin seeds
- 1/2 tsp turmeric powder
- 1 tsp garam masala or mild curry powder
Fats
- 1 tbsp olive oil or neutral oil
Garnish
Instructions
Preparation
- Rinse the moong dal until water runs clear. Chop vegetables and measure spices so everything is ready.
Cooking
- In a medium pot, heat oil over medium heat. Add cumin seeds and let them sizzle for 20–30 seconds.
- Add grated ginger and chopped onion; sauté until soft and translucent.
- Stir in carrots, peas, and tomatoes. Cook for 2–3 minutes until they begin to soften.
- Add rinsed dal and oats, stirring to coat with the spices. Toast lightly for 1 minute to bring out a nutty aroma.
- Pour in water or broth, add turmeric, garam masala, and salt. Bring to a boil, then reduce heat to low. Cover and simmer for 12–15 minutes, stirring once or twice to prevent sticking.
- When the dal and oats are soft and the khichdi has reached a porridge-like consistency, remove from heat. Adjust salt and add a squeeze of lemon. Garnish with fresh cilantro.
Notes
Use rolled oats for better texture and stir occasionally during simmering to prevent sticking. Adjust water for desired consistency and consider adding a spoonful of yogurt or cooked beans for extra protein.
Nutrition
Serving: 1gCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 5gSaturated Fat: 1gSodium: 300mgFiber: 8gSugar: 3g
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