Quinoa Moong Dal Khichdi (Healthy One-Pot Porridge)
A nourishing Indian one-pot meal made with protein-rich quinoa and yellow moong dal, warmly spiced and ready in under 30 minutes. Gluten-free, vegetarian, and endlessly customizable.
Equipment
Ingredients
- ½ cup quinoa
- ½ cup moong dal split yellow lentils
- 1 cup fresh spinach loosely packed
- 2 cups water plus more as needed
- 1 tablespoon ghee
- 1 teaspoon cumin seeds
- 2 whole dry red chilies
- 1 pinch asafoetida hing
- ½ teaspoon turmeric powder
- ½ teaspoon red chili flakes optional
- Salt to taste
- Fresh lime juice to taste (optional)
Instructions
- Rinse quinoa and moong dal under cold water until the water runs clear. Soak in fresh water for 20 minutes, then drain completely.
- Heat ghee in your Instant Pot on Sauté mode (or in a pot over medium-high heat). Add cumin seeds, whole red chilies, and asafoetida. Sauté for 1 minute until the cumin sizzles and turns fragrant.
- Add the drained quinoa and moong dal. Sauté for 1 minute. Stir in turmeric, salt, and 2 cups of water.
- Instant Pot: Seal the lid. Cook on Manual (High Pressure) for 5 minutes. Natural pressure release for 10 minutes, then quick-release remaining pressure.Pressure Cooker: Seal the lid. After the first whistle, reduce heat to low and cook 5 more minutes. Natural pressure release for 10 minutes.Stovetop: Bring to a boil, then reduce to a low simmer. Cover and cook 15-20 minutes, stirring occasionally, until dal and quinoa are fully soft.
- Check Consistency. Add water ¼ cup at a time if needed and stir over low heat to loosen to a porridge-like texture.
- Stir in spinach and optional chili flakes. Cook 2-3 minutes until wilted. Finish with lime juice and an optional drizzle of ghee. Serve hot.
Notes
- Consistency: Add up to 1 extra cup of water for a thinner porridge, or slightly less for a thicker texture.
- Spice level: Omit red chili flakes for a milder, kid-friendly version.
- Dal substitutions: Toor dal (arhar), masoor dal, or a mixed dal blend all work well.
- Vegetable add-ins: Diced carrots, green peas, potatoes, or green beans can be added in Step 3.
- Vegan option: Replace ghee with coconut oil or any neutral cooking oil.
Nutrition
Nutrition Facts
Quinoa Moong Dal Khichdi (Healthy One-Pot Porridge)
Amount per Serving
Calories
207
% Daily Value*
Fat
6
g
9
%
Saturated Fat
3
g
19
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Cholesterol
10
mg
3
%
Sodium
26
mg
1
%
Potassium
183
mg
5
%
Carbohydrates
30
g
10
%
Fiber
4
g
17
%
Sugar
1
g
1
%
Protein
10
g
20
%
Vitamin A
837
IU
17
%
Vitamin C
2
mg
2
%
Calcium
39
mg
4
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer
Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.
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