(Gut-Soothing | Weight Loss Friendly | Microbiome-Supportive | Comforting One-Pot Meal)
Ingredients (Serves 1):
- Rice – 30 grams (about 2 tbsp)
- Moong dal (yellow/green) – 25 grams (about 2 tbsp)
- Carrot – ¼ cup, chopped
- Cauliflower florets – ¼ cup
- Potato – ¼ small, diced
- Onion – ¼, finely chopped
- Tomato – ½, chopped
- Ghee – 1 tsp
- Cumin seeds – ½ tsp
- Hing (asafoetida) – a pinch
- Turmeric, salt – to taste
- Water – 1.5 to 2 cups (adjust for desired consistency)
Instructions:
- Wash rice and dal together. Soak for 15–20 minutes.
- Heat 1 tsp ghee in a pressure cooker or heavy-bottom pan. Add cumin seeds and a pinch of hing.
- Add onions and sauté till soft. Add tomatoes and cook till mushy.
- Add remaining vegetables, turmeric, and salt. Mix well.
- Add soaked rice and dal. Pour in water and pressure cook for 3–4 whistles (or cook covered until soft).
- Mash lightly and serve warm. Garnish with coriander if desired.
Dietitian’s Notes & Benefits:
- Weight Loss Friendly:
- Low in calories, high in fiber and volume—keeps you full longer.
- Balanced carbs + plant protein support steady energy without spiking blood sugar.
- Gut-Soothing Meal:
- Easy to digest—ideal during bloating, fatigue, or gut sensitivity.
- Hing, cumin, and ghee support digestion and reduce gas/indigestion.
- Supports Gut Microbiome:
- Prebiotic veggies (carrots, cauliflower, onion) feed good bacteria.
- Lightly cooked dal provides resistant starch which supports microbial diversity.
- Immunity Booster:
- Rich in antioxidants, vitamins, and anti-inflammatory compounds from the spices and vegetables.
Diet Tips:
- Use less rice and more dal/veggies if the client is on a lower-carb or diabetic meal plan.
- Avoid overcooking vegetables to retain fiber and micronutrients.
- Pair with a bowl of plain curd or mint chutney for extra gut support.
- Can be made thinner as a khichdi soup for detox or illness recovery days.