Khichuri - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

This popular Indian comfort food is a thick stew packed with wonderful vegetables. It’s is traditionally served with papadums, although naan is also a tasty option if you can’t find papdums locally. Split yellow mung beans, which are also sold under the name moong dal, can be swapped with red lentils or yellow split peas if needed, though split peas will take longer to cook.

Ingredients

  • ½ cup split yellow mung beans
  • 4 cups warm water, divided
  • 1 Tbsp. vegetable oil
  • 1 bay leaf
  • 2 green cardamom pods
  • 2-3 cloves
  • 1 cinnamon stick
  • ½ tsp. cumin seeds
  • 1 dried red chili
  • 1 Tbsp. ginger, grated
  • 3 small potatoes, peeled and cut in half
  • 1 large carrot, cut into 1” pieces
  • ½ cauliflower, roughly chopped
  • ½ tsp. turmeric
  • ½ tsp. Salt
  • ½ cup rice
  • ⅓ cup frozen peas

Directions

  1. Toast the mung beans in a dry skillet over medium heat. When beans are light brown, move to a large bowl with half of the water.
  2. Into a medium, heavy-bottomed pan, heat a tablespoon of oil over medium heat. Add the bay leaf, cardamom pods, clove, cinnamon, cumin seeds and chili. Stir until the cumin seeds start to pop then add the grated ginger.
  3. Add the potato, carrots, cauliflower and turmeric. Stir, cooking for 2-3 minutes.
  4. Add the mung beans, water and salt. Cover the pot and cook until it starts to boil. Cook until the beans start to soften (3-4 minutes).
  5. Add the rice and two more cups of water to the pot. Cover and simmer on low, stirring as needed to prevent sticking, adding more water as needed to create a thick texture. Stir in the frozen peas after you’ve reached the desired texture, 5-10 minutes before serving.
Nutritional analysis per serving: Calories 350; Total Fat 5g (6% Daily Value); Saturated Fat 1g (5% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 360mg (16% DV); Total Carbohydrate 66g (24% DV); Dietary Fiber 11g (39% DV); Total Sugars 6g; Includes 0g Added Sugars (0% DV); Protein 13g; Vitamin D 0% DV; Calcium 8% DV; Iron 20% DV; Potassium 25% DV; Manganese 90% DV; Vitamin C 90% DV; Copper 70% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/khichuri/
© 2024 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796