Weight Loss Khichdi (Low-Calorie Mixed Rice & Lentil Porridge)

Ingredients

• 80 g White Rice (rinsed well)
• 40 g Yellow Moong Dal (rinsed)
• 40 g Red Masoor Dal (rinsed)
• 5 g Ghee (about 1 tsp, can substitute with oil)
• 0.5 tsp Cumin Seeds
• 2 pinches Asafoetida (Hing)
• 1 small Onion (finely chopped)
• 1 medium Tomato (chopped)
• 2 Green Chili (finely chopped, optional)
• 200 g Bottle Gourd (Lauki) (peeled and cut into small cubes)
• 0.25 tsp Turmeric Powder
• 0.25 tsp Red Chili Powder (adjust to taste)
• 0.5 tsp Coriander Powder
• to taste Salt
• 4 cups Water (adjust for desired consistency)
• 2 tbsp Fresh Coriander Leaves (chopped, for garnish)
• 1 cup Plain Yogurt (served on side)

Instructions

1. Measure and rinse grains

   Set the scale to zero, weigh 80 g white rice, 40 g yellow moong dal and 40 g red masoor dal. Rinse all three together under running water until the water runs clear.

   Time: PT3M

2. Prep vegetables

   Finely chop 1 small onion, 1 medium tomato, 2 green chilies (optional) and cut 200 g bottle gourd into small cubes.

   Time: PT5M

3. Temper spices

   Heat 5 g ghee in the pressure cooker over medium‑low flame. Add ½ tsp cumin seeds and let them sizzle, then add 2 pinches asafoetida.

   Time: PT2M

4. Sauté onion

   Add the chopped onion to the cooker and sauté until it turns light golden brown.

   Time: PT3M

5. Add tomato and chilies

   Stir in the chopped tomato and green chilies. Cook until the tomato softens.

   Time: PT3M

6. Add dry spices

   Sprinkle ¼ tsp turmeric, ¼ tsp red chili powder, ½ tsp coriander powder and salt to taste. Mix well.

   Time: PT1M

7. Toast rice‑dal mixture

   Add the rinsed rice and dal mixture plus the bottle gourd cubes. Stir‑fry for 2 minutes so the spices coat everything.

   Time: PT2M

8. Add water and cook

   Pour in 4 cups water, give a quick stir, close the pressure cooker lid and cook on medium heat until two whistles (approximately 15 minutes).

   Time: PT15M

9. Finish and garnish

   Turn off the heat, let the pressure release naturally, open the cooker and fluff the khichdi. Garnish with 2 tbsp chopped fresh coriander. Serve hot with 1 cup plain yogurt on the side.

   Time: PT1M

Nutrition Facts

Calories

230

Protein

8 g

Carbohydrates

35 g

Fat

5 g

Fiber

5 g

Ingredient Substitutions

• Instead of White Rice: Brown Rice, Red Rice, Black Rice
• Instead of Yellow Moong Dal: Split Yellow Peas
• Instead of Red Masoor Dal: Green Masoor Dal
• Instead of Ghee: Olive Oil, Peanut Oil, Mustard Oil
• Instead of Tomato: Tomato puree (½ cup)
• Instead of Green Chili: Jalapeño, Bell pepper (for no heat)
• Instead of Bottle Gourd (Lauki): Zucchini, Cucumber (raw, add later)
• Instead of Red Chili Powder: Paprika (milder)
• Instead of Coriander Powder: Fresh cilantro (added at end)
• Instead of Salt: Sea salt, Pink Himalayan salt
• Instead of Water: Vegetable broth (adds flavor)
• Instead of Fresh Coriander Leaves: Parsley
• Instead of Plain Yogurt: Greek yogurt, Plant‑based yogurt

Equipment Needed

• Stainless Steel Pressure Cooker
• Digital Kitchen Scale
• Measuring Spoons
• Chef's Knife
• Cutting Board
• Wooden Spoon or Silicone Spatula
• Ladle
• Serving Bowl

Critical Steps — Do Not Skip

• Rinsing rice and dal thoroughly
• Tempering cumin and asafoetida over low flame
• Toasting the rice‑dal‑vegetable mixture before adding water
• Cooking until exactly two whistles (or the correct simmer time) to achieve the right texture

Chef Tips from the Video

• Soak the moong and masoor dal for 10 minutes to shorten cooking time.
• Use brown rice for extra fiber; increase cooking time by 5‑7 minutes.
• Finish with a squeeze of lemon juice for a bright finish.
• Serve with a side of mixed vegetable salad for added crunch.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 3 days.

Freezer: Freeze in portion‑size bags for up to 1 month. Thaw and reheat gently.

Room temperature: Do not keep at room temperature longer than 2 hours.

Make-Ahead Tips

• Pre‑measure and store the rice‑dal blend in a zip‑lock bag.
• Cook the khichdi a day ahead; reheat with a splash of water to restore softness.
• Garnish with fresh coriander and a dollop of yogurt just before serving.