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Jowar Khichdi is a comforting Indian one-pot meal of rice and lentils cooked with gentle spices. This high protein vegetarian dish is easy to digest, DASH-friendly, and ideal for healthy family meals and bariatric diets.
Rinse the jowar, rice, and moong dal in cold water until the water runs clear, then soak together in fresh water for at least 30 minutes.
In a large heavy-bottomed pot, heat the ghee or olive oil over medium heat; once hot, add cumin seeds and let them crackle for 20 seconds until aromatic.
Add diced carrots and green peas; sauté for 3 minutes on medium heat to slightly soften the vegetables.
Drain the soaked jowar, rice, and dal, then add to the pot with turmeric powder, black pepper, and salt. Stir well to coat the grains and spices for 1 minute.
Pour in water, increase heat to high, and bring to a boil. Once boiling, reduce heat to low, cover, and simmer gently for 35–40 minutes, stirring occasionally to prevent sticking, until the grains and lentils are soft and creamy.
Turn off the heat, let the khichdi rest covered for 5 minutes for flavors to meld. Stir in chopped cilantro before serving hot.
