Heart-Healthy One Pot Indian Stew (Khichdi) with Red Lentils, Brown Rice, and Veggies
When it comes to comfort food that nourishes both body and soul, few dishes compare to a warm bowl of Indian khichdi. Simple, wholesome, and deeply satisfying, khichdi has been a staple in Indian kitchens for generations.
I grew up eating lots of khichdi in India specially in the pouring monsoon days or the colder winter days. This heart-healthy version of the one-pot khichdi made with red lentils, brown rice, and colorful vegetables is not only delicious, but also packed with fiber, plant protein, and essential nutrients that support cardiovascular health.
This version uses warming spices like cumin seeds, cinnamon, and cloves, which enhance flavor while offering anti-inflammatory and digestive benefits. Combined with potatoes, carrots, peas, cauliflower, red lentils, and brown rice, this khichdi becomes a complete, balanced meal that’s gentle on digestion and perfect for lunch or dinner.
Why Khichdi Is Great for Heart Health
Khichdi is naturally low in saturated fat, easy to digest, and highly customizable. When prepared with whole grains, lentils, and vegetables, it becomes a powerhouse of nutrition:
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Red lentils (masoor dal) provide plant-based protein, iron, and heart-friendly soluble fiber that helps lower cholesterol.
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Brown rice offers complex carbohydrates and fiber that support blood sugar control and long-lasting energy.
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Vegetables add antioxidants, vitamins, and minerals essential for heart and immune health.
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Spices like cumin, cinnamon, and cloves support digestion, reduce inflammation, and may help regulate blood sugar and cholesterol.
Prepared in one pot with extra virgin olive oil, this khichdi is light yet filling; perfect for anyone looking to eat clean, balanced meals without sacrificing flavor.
Ingredients
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1 cup brown rice
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½ cup red lentils (masoor dal)
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1 tablespoon extra virgin olive oil or avocado oil
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1 teaspoon cumin seeds
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1 small cinnamon stick
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3–4 cloves
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1 medium potato, diced
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1 carrot, chopped
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½ cup cauliflower florets
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½ cup green peas
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½ teaspoon turmeric
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½ teaspoon ground cumin
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5 cups water (adjust for desired consistency)
Instructions
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Rinse and soak
Wash the brown rice and red lentils thoroughly until the water runs clear. Soak for 20–30 minutes for faster cooking and better digestion. -
Heat the pot
In a large pot or pressure cooker, heat olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds until fragrant. -
Add whole spices
Add cinnamon stick and cloves. Sauté briefly to release their aroma.
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Add vegetables
Add potatoes, carrots, cauliflower, and peas. Stir well and cook for 2–3 minutes.
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Add lentils and rice
Drain the soaked rice and lentils and add them to the pot. Mix well with the vegetables and spices.
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Season and cook
Add turmeric and cumin. Pour in water and bring to a boil.
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Simmer
Reduce heat, cover, and simmer for 30–35 minutes, stirring occasionally, until rice and lentils are soft and creamy. Add more water if needed.
Tips for the Perfect Khichdi
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For extra heart health, add a spoon of ground flaxseed before serving.
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You can swap potatoes with sweet potatoes for added antioxidants.
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Make it thinner like a porridge or thicker like a rice bowl — both taste great.
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Serve with plain yogurt or cucumber raita for added probiotics.
We ate Khichdi in India with sauteed vegetables like potatoes and eggplant. I made this simple round sautéed potatoes in extra virgin olive oil and turmeric to go with the Khichdi.
A Comfort Meal You Can Feel Good About
This one-pot heart-healthy khichdi is proof that nutritious food doesn’t have to be boring. It’s warm, comforting, and deeply satisfying, while still supporting heart health, digestion, and overall wellness. Whether you’re recovering from a busy week, looking for a clean-eating meal, or simply craving something cozy, this khichdi is the perfect answer.
Simple ingredients, powerful nutrition, and timeless flavor, that’s the beauty of Indian khichdi.
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