Khichda: Curried Indian Mung Beans and Rice

The aromatic flavors of India come together in the easy, healthy recipe.  With mung beas and rice, this is a delicious source of vegan protein and fiber.  This fat-free dish makes a great side on its own or serve with  Curry Roasted Cauliflower and DIll Avocado Dip for a satisfying dinner.

MEDIUM         Servings: 6       Ready In: 30 minutes

 Khichda - Indian Curried Mung Beans and Rice - Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Protein

Khichda - Indian Curried Mung Beans and Rice - Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Protein


1/4 cup split yellow mung beans
2/3 cup brown basmati rice
2 tsp fenugreek seeds
1/8 tsp asafoetida
1/2 tsp. ground coriander
1/2 tsp. ground cinnamon
1 tsp. ground turmeric
1 tsp. ground cumin
1 tbsp. fresh minced ginger
2 bay leaves
3 cups water
1/4 cup fresh chopped cilantro
1/4 tsp. salt
1/8 tsp. black pepper

Pin It, Share It:


Gather ingredients. 

To prepare the Khichda: Rinse the mung beans under running water for about 30 seconds, until there is no foam coming from the beans.  Set aside.  
Place the fenugreek seeds in a medium pot. Turn the heat to medium, cover, and toast just 2-3 minutes, until slightly darker and aromatic. Add the rice, the remaining spices, and the fresh ginger. Cover and toast another 2-3 minutes, just until aromatic. When the rice begins to "pop" and darken, you're done toasting.
Add the mung beans, water and bay leaves.   Cover, bring to a boil, and then reduce to a simmer. 
Simmer about 25 minutes, until the rice and beans are tender. 
Remove the lid and fluff. Let any excess moisture release through the steam. 
Add the salt, pepper, and cilantro. 

Garnish with extra cilantro and serve. 

Chef's Tip: You may need to visit an Indian market to find some of these spices.  If you don't want to stock up on a big mix of spices, you can substitute with 2 tablespoons of a generic curry powder blend. 

Yield: 5 cups

Nutrition Facts

Serving size: 1/6 of a recipe (about 3/4 cup).
Amount Per Serving

Calories 174.93
Calories From Fat (5%) 9.55
% Daily Value
Total Fat 1.14g 2%
Saturated Fat 0.25g 1%
Cholesterol 0mg 0%
Sodium 108.58mg 5%
Potassium 412.04mg 12%
Total Carbohydrates 33.77g 11%
Fiber 5.63g 23%
Sugar 1.92g
Protein 8.27g 17%
Calcium 2.8mg <1%
Iron 52.59mg 292%
Vitamin A 155.8IU 3%
Vitamin C 0.72mg 1%

Dal is a traditional Indian recipe that is a healthy source of vegan, gluten-free protein and fiber. Sometimes called a "pulse", it involves cooking lentils or split peas with spices until thick, almost like porridge. Plant-based Chef Katie Simmons shows you how to make easy Red Lentil Dal.