Moong-Oats Khichdi

Embark on a journey of wholesome Indian flavors with our Moong-Oats Khichdi, a delightful and nourishing twist on the traditional khichdi. Designed as a low-carb, high-protein dish, this one-pot meal swaps out rice for oats and moong dal, making it perfect for weight loss while being incredibly satisfying. Packed with vibrant vegetables and aromatic spices, it's a comforting main course option in Indian cuisine.

Ingredients

🧈 1 tbsp Ghee or Olive Oil, preferred brand
🌿 1 tsp Cumin Seeds
🌶️ 1 Green Chili, finely chopped
🫚 Grated Ginger, about 1 tsp
🧅 ½ Onion, chopped
🥥 1 tsp Coconut, grated, optional
🥕 ½ Carrot, diced
🌿 ¼ cup Green Peas
🍅 1 Tomato, chopped
🧂 1 tsp Salt
🌾 1 cup Oats, Quaker or similar brand
🍲 ½ cup Moong Dal, soaked for 30 minutes
🌾 A pinch of Asafoetida
🌶️ ½ tsp Red Chili Powder
📒 ½ tsp Turmeric
💧 4-5 cups Water
🌿 Optional: ¼ cup Coriander Leaves, chopped
🍋 Optional: Lemon Juice

Instructions

1- Prepare Moong Dal:

• Rinse ½ cup of moong dal 3-4 times under cold water.
• Allow it to soak in water for 30 minutes to ensure quick cooking and a creamy texture.

2- Sauté Aromatics:

• In a non-stick pan or wok, heat 1 tablespoon of ghee or olive oil over a medium flame.
• Add 1 teaspoon of cumin seeds. When they start crackling, stir in the finely chopped green chili and grated ginger.

3- Cook the Vegetables:

• Mix in the chopped onion, stirring until it becomes translucent.
• Add the diced carrot, green peas, and chopped tomato along with 1 teaspoon of salt. Cook the mixture for around 10 minutes, allowing the vegetables to soften.

4- Add Spices:

• Introduce a pinch of asafoetida, ½ teaspoon of turmeric, and red chili powder, stirring well to combine the spices with the vegetables.

5- Combine Grains and Lentils:

• Stir in 1 cup of oats and the soaked moong dal, ensuring everything is well-blended with the veggies and spices.

6- Simmer the Khichdi:

• Pour in 4-5 cups of water and give the mixture another good stir.
• Cover with a lid and allow the khichdi to cook on medium heat for approximately 30 minutes, stirring occasionally to avoid sticking.

7- Garnish and Serve:

• Once cooked, garnish with chopped coriander leaves and add a squeeze of lemon juice if desired. Serve hot in a bowl to enjoy!

Prep Time: 30 minutes for soaking
Cook Time: 40 minutes
Total Time: 1 hour and 10 minutes
Servings: 2-3 people
Calories: 200-250 kcal approximately
Protein: 12g
Fats: 8g
Carbohydrates: 30g
Equipment:

• Non-stick Pan/Wok, any reliable brand
• Wooden Spatula
• Measuring Cups & Spoons
• Lid
• Serving Spoon & Bowl

Cooking Tips

• Moong dal soaking is crucial for shortening cook time and improving texture.
• Stir frequently to prevent sticking and achieve an even texture.

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Moong-Oats Khichdi