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Quick Instant Pot Khichdi with Protein Oats
Protein Oats Khichdi is a creamy, comforting one-pot meal made with moong dal, rice, and Bob’s Red Mill Organic Protein Oats, bringing together flavor, texture, and heartiness in every bite.
Servings: 4
Calories: 416kcal
Equipment
Recipe Video
Ingredients
- 1 cup protein oats
- ½ cup Basmati rice rinsed and drained
- ½ cup mung dal split yellow lentils, rinsed and drained
- 1 tablespoon oil or ghee
- ½ teaspoon mustard seeds
- ½ teaspoon cumin seeds
- ⅛ teaspoon hing asafoetida
- 1 small yellow onion finely diced
- 1 tomato diced
- 2 teaspoons garlic minced
- 1 teaspoon green chili minced (optional, skip for kids)
- ⅓ teaspoon ground turmeric
- ½ teaspoon whole black peppercorns optional
- 1 cup mixed frozen vegetables optional
- 2½ teaspoons kosher salt
- 3½ cups water
Optional for serving
- Ghee
- 2 cups greek yogurt FAGE Total 2%
Instructions
- Heat oil or ghee in the Instant Pot on sauté mode. Add mustard seeds and let them splutter (about 2–3 minutes).
- Stir in cumin seeds and hing, and sauté for 30 seconds until aromatic.
- Add the diced onion and sauté for 2–3 minutes until the onion turns translucent.
- Add tomatoes, garlic, green chili, turmeric, black peppercorns, salt and additional vegetables (if using). Stir well.
- Add the rinsed rice, dal, oats, and water. Stir to combine.
- Close the Instant Pot lid and set the pressure valve to "sealing." Select the "Rice" option or pressure cook on high for 6 minutes.
- Once the cooking cycle is complete, allow the Instant Pot to naturally release pressure for 10 minutes before opening.
- Serve hot with a drizzle of ghee for added flavor.
Notes
The nutrition facts above include ½ cup of FAGE Total 2%, adding 12g protein per serving.
Nutrition
Calories: 416kcal | Carbohydrates: 62g | Protein: 25g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 7mg | Sodium: 1552mg | Potassium: 262mg | Fiber: 8g | Sugar: 7g | Vitamin A: 2433IU | Vitamin C: 8mg | Calcium: 193mg | Iron: 3mg
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