Healthy Palak Dal Khichdi

January 24, 2022

This recipe is curated to provide numerous health benefits while keeping calories to a minimum. It features powerful, nutritious, and simple ingredients.

Ingredients:

1/4 cup moong dal (split green gram) (soak 2 – 4 hours)
1/4 cup rice
1 cup spinach leaves, chopped
1/2 cup chopped onions
1/2 cup chopped tomatoes
1 green chili, finely chopped
1/2 tsp ginger-garlic paste
1/2 tsp cumin seeds
1/2 tsp turmeric powder
1/2 tsp coriander powder
1/2 tsp garam masala
1/2 tsp ghee
Salt to taste
2 cups water

Directions:

Rinse the moong dal and rice under running water.
Heat 1/2 tsp ghee in a pan, add cumin seeds and let them splutter.
Add chopped onions and sauté until golden brown.
Add ginger-garlic paste and green chili, and sauté for 1 minute.
Add chopped tomatoes, turmeric powder, coriander powder, and salt. Cook until tomatoes are softened.
Add chopped spinach and cook for 2-3 minutes.
Add moong dal, rice, and 2 cups of water. Mix well and bring to a boil.
Reduce the heat, cover, and simmer for 15-20 minutes, or until the dal and rice are cooked and the mixture is thickened.
Stir in garam masala and cook for another 2 minutes.
Serve hot, garnished with fresh coriander if desired.

Health benefits of the ingredients:

Moong Dal (Split Green Gram): High in protein and fiber, supports muscle growth, digestion, and blood sugar regulation.
Rice: Provides energy and is easy to digest, making it a good source of carbohydrates.
Spinach Leaves: Rich in vitamins A, C, and K, iron, and antioxidants, promote eye health, boost immunity, and support bone health.
Veggies (Onions, Tomatoes, Green Chili): Packed with vitamins, minerals, and antioxidants, support immunity, heart health, and aid digestion.
Spices (Ginger-Garlic Paste, Cumin Seeds, Turmeric Powder, Coriander Powder, Garam Masala): Enhance flavor while providing anti-inflammatory, digestive, and antioxidant benefits.