Healthy Indian Fried Rice, or “Khichdi”
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.This Indian Fried Rice is wholesome, delicious, and packed with lentils and fresh veggies. It’s super easy to make, and is naturally gluten-free, vegetarian and vegan. Filled with lots of healthy nutrients, spiced to perfection, it’s the perfect family-friendly one-pot weeknight meal!
This healthy Indian Fried Rice is one of our favorite dishes in our household, and is a modified version of a traditional Indian recipe for Khichdi.
It’s comfort food at it’s best, and makes for easy clean up since all you need is one pot to make it!
Pairing Healthy Indian Fried Rice, or “Khichdi,” with Chana Masala creates a wholesome, flavorful meal that balances nutrition and taste. The mild, nourishing Khichdi, with its soft texture and gentle spices, complements the bold, tangy Chana Masala. This combination of creamy Khichdi and rich, spicy Chana Masala offers a satisfying and well-rounded dish, perfect for enjoying traditional Indian comfort food with a healthy twist.
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When I was a kid, we ate Indian food most evenings for dinner at my house. On an evening when there wasn’t much time to cook, or when we just wanted a light dinner, my mom would make this Indian Fried Rice (or recipe for Khichdi).
This is great as a light meal, or even as a side dish to serve with other heartier main dishes. I hope you love it as much as we do!
What Is Khichdi?
Most recipes for khichdi are just a type of Indian Fried Rice with Lentils and Vegetables. Kind of like a twist on Asian fried rice.
So what is Khichdi? Simply put, it is an Indian dish made from rice and lentils (dal). Spices and veggies are added for different variations, but at its core, it’s just stewed rice and lentils. This Indian Fried Rice is considered pure comfort food, mainly because it’s budget friendly, super filling, nutritious, easy to make, and is also one of the first solid foods that babies eat!
When I was sick, my mom would often make this recipe for Khichdi for me, since it’s considered to be detoxifying and cleansing!
And since this Indian fried rice has such a simple base, my version gets a healthy, flavorful makeover that will appeal to kids and adults alike!
How to Make Indian Fried Rice
Tools and Equipment You’ll Need
Recipe Ingredients and Notes
- Rice: I used a mix of basmati rice and quinoa, but you can use any type of rice you like!
- Lentils: Moong dal is the traditional lentil used in khichdi. It melts really well into the rice for a creamy mouth feel.
- Vegetables: I used zucchini, carrots and asparagus, but you can use any veggies you have on hand.
- Water: For cooking the rice and lentil mixture.
- Spices: 3 heaping tsp Khichdi masala is all you need. Note: it can also be spelled “Khichadi Masala”
- Onions, Garlic, Ginger, Olive Oil: The base of this Indian Fried Rice!
- Garnishes: I like topping this recipe with fresh cilantro and a dollop of plain Greek yogurt.
How to Make Homemade Khichdi Masala
While you can buy store-bought masala for this Indian Fried Rice, it’s actually super easy to make your own at home! Here is how to make Khichdi Masala from scratch:
Combine the following in a large container: 1 Tbsp turmeric, 1 Tbsp ground cumin, 1 Tbsp ground fennel, 1 Tbsp mustard seed, 1 Tbsp ground coriander, 1 tsp salt, 1/4 tsp cayenne pepper. Stir to mix all of the spices evenly. Store at room temperature in an airtight container for up to 4 months.
Step by Step Instructions
Step 1: Wash the mixture of rice, moong dal (lentils) and quinoa until all the sediment is gone and the water runs clear.
Step 2: Saute the onion, garlic, and ginger in 1 tbsp olive oil. Chop all of your veggies. Combine all the ingredients (grains + lentils + vegetables + onion mixture) in a large pot, add the masala.
Step 3: Bring everything to a boil, and then reduce to a simmer. Let it cook for 20-30 minutes until all the water has been absorbed.
I love how it looks when it’s almost ready to eat! Sometimes the rice gets a little browned on the bottom of the pot, which I don’t mind at all because I like it a little crispy.
Garnish with cilantro, serve with yogurt if you like!
What Makes This Indian Fried Rice Healthy?
- Gluten-Free: If you have an allergy to gluten you don’t have to worry about it with this recipe for khichdi! It’s full of yummy ingredients that are naturally gluten-free.
- Vitamins and Minerals: Besides being comfort food, this Indian fried rice is super nutritious too. In each serving, you will get potassium, Vitamins A, C, B6, E and K, copper, folate, iron, magnesium, and more.
- Low in Calories: You can enjoy half of the entire recipe for only 243 calories!
Will Kids Enjoy This Recipe for Khichdi?
Absolutely, kids will enjoy how comforting and flavorful this recipe for khichdi is. The spices and seasonings are super welcoming and inviting for kids. They will most likely eat a helping and ask for a little bit more. It will keep your children filled up too, which means they will need fewer snacks between meals too!
Recipe FAQs
Absolutely! You can make this a day in advance. Once the recipe has cooled, transfer it to an airtight container and place it in the fridge. It will keep for up to 4 days. It is also super freezer friendly and will last 3 months in the freezer in an airtight, freezer safe container. You can simply defrost it in the fridge the night before you are ready to serve.
For best results, reheat the khichdi in the microwave or in a large pot on the stovetop. You will most likely need to add in a little bit of water, so it is the correct texture. It will heat up quickly, so you need to keep an eye on it and stir frequently.
Recipe Variations
This Indian Fried Rice is great all on its own, but there are a number of ways to modify this delicious dish!
With Garnishes: Try Plain Greek Yogurt for extra protein and creaminess, chopped cilantro for freshness, ghee for decadence, or chutney for a bit of extra spice! Note – if you add Greek yogurt it won’t be vegan friendly.
Change Up The Veggies (or add more veggies!): I used zucchini, carrots and asparagus, but any vegetables would taste great in this recipe for khichdi. Try spinach, kale, sweet potatoes, green beans, corn peas, broccoli, cauliflower – pretty much anything works!
Make it Spicier: Try adding 1 tsp garam masala and 1 tsp chili powder to your spice mixture before bringing all of the ingredients to a boil.
Change Up The Grain: Rice is the traditional base for khichdi, but you can use just quinoa, barley, or even oats!
Top Tips For Making Indian Fried Rice
- Don’t forget to rinse the lentils and quinoa before you begin to get rid of any sediment that might be present.
- If you are making this recipe for khichdi for a baby, then don’t use any of the hot spices or salt. I like mixing the lentils, rice and veggies together with just a pinch of turmeric, cumin and coriander for little ones. See my recipe for “baby khichdi” here: Lentils for Baby.
- For picky eaters, cut up your veggies super small. They will “melt” into the lentils and rice and your kids won’t be able to pick them out!
- For even more flavor, try dry roasting your lentils before combining them with the rest of the ingredients.
Check Out These Other Crave-Worthy Indian Recipes!
- Indian Stew with Rice and Lentils
- Rajma Masala
- Chickpea Tikka Masala
- Tandoori Cauliflower
- Roasted Cauliflower Curry with Sweet Potatoes
- Vegan Tikka Masala with Tofu
- Chickpea and Potato Curry
- Easy Chana Masala
- Vegetarian Indian Recipes
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🎥 Watch How to Make It
Indian Fried Rice, or “Khichdi”
Ingredients
- 4 Tbsp Basmati rice
- 3 Tbsp Moong dal lentils
- 1 Tbsp quinoa
- 1 zucchini diced
- 1 carrot diced
- 1 lb asparagus diced
- 1½ cups water
- 3 heaping tsp Khichdi masala or more to taste
- 1 tbsp extra virgin olive oil
- ¼ red onion diced
- 3 cloves garlic minced
- 2 tsp grated ginger
- Cilantro chopped – garnish
- Plain, Unsweetened Greek Yogurt Optional, for serving
Instructions
- Wash the mixture of rice, moong dal (lentils) and quinoa until all the sediment is gone and the water runs clear
- Saute the onion, garlic, and ginger in 1 tbsp olive oil. Chop all of your veggies.
- Combine all the ingredients (grains + lentils + vegetables + onion mixture) in a large pot, add the masala.
- Bring everything to a boil, and then reduce to a simmer. Let it cook for 20-30 minutes until all the water has been absorbed
- Garnish with cilantro, serve with yogurt if you like!
Notes
- Don’t forget to wash the lentils and the quinoa before you begin. This is an important step that shouldn’t be skipped.
- If you are making this recipe for khichdi for a baby, then don’t use any of the hot spices or salt. I like mixing the lentils, rice and veggies together with just a pinch of turmeric, cumin and coriander for little ones. See my recipe for “baby khichdi” here!
- For picky eaters, cut up your veggies super small. They will “melt” into the lentils and rice and your kids won’t be able to pick them out!
- For even more flavor, try dry roasting your lentils before combining them with the rest of the ingredients.
- If you want to make your own Khichdi Masala from scratch – here are the proportions/ingredients: 1 Tbsp turmeric, 1 Tbsp ground cumin, 1 Tbsp ground fennel, 1 Tbsp mustard seed, 1 Tbsp ground coriander, 1 tsp salt, 1/4 tsp cayenne pepper. Stir to mix all of the spices evenly. Store at room temperature in an airtight container for up to 4 months.
That looks absolutely delicious. Now pass me a fork.
Yay!! You will love this when you try it! 🙂
I love all the colors and vegetables here. It looks delicious!
Thanks Deanne! Enjoy!
I could easily say that this is one of the best rice recipes I’ve seen this year. So colorful and I bet so delicious!
Yay!! Thank you so much Mirlene!! Enjoy!
The link you provided does not lead me to the Khichdi Masala. I searched it manually too and it doesn’t come up. Are you sure it is called that or is it Kitchari Spice Mix? I would love to make your recipe but I want to get the spices right. Thank you.
Hi Linda! So sorry about that! I have updated the post — and it is actually still called Khichdi Masala or “Khichadi Masala,” but I’m sure Kitchari Spice Mix would work too! Or you could make your own spice mix (just follow the directions in the post). Let me know if you have any other questions! Hope you love this recipe!
SO delicious and healthy, thank you! 😀
No problem at all! So glad you liked it!
Is it healthy for diabetics
It should be very diabetic friendly as it’s got no added sugar! Depending on how restrictive you have to be on carbs and grains, you may need to reduce the grains slightly but other than that it should be fine (you should also check with your doctor!)
thank you for the inspiration..
Anytime Benita!
I love Indian food but find that the meals are often very creamy therefore high in fat. These look good though! Can’t wait to make it.
That is so true Kate! Indian food at restaurants is often really high fat due to the butter and cream that’s used in almost every dish. But my Indian recipes are much much lighter, but have the same great Indian flavor that restaurant dishes have! I’m sure you will love this recipe!
Looks delicious! We just picked up a bushel of veggies from our CSA, and this would be a great dish to make! Thanks 🙂
Oh awesome! Definitely let me know which veggies you end up adding into the recipe! Pretty much any vegetable will taste great in it 🙂
Khichedi with vegetables added sounds so delicious. I was going to make khichedi tonight so will try adding the vegetables to it. It’s lovely to see this explained in detail with lots of pictures. Thank you.
Thanks Mina! Yes – I like the addition of veggies too – it makes it a really well-rounded one-pot meal 🙂 Hope you like it!
khichdi sounds wonderful! it has been too long since i’ve had indian food – “faux” or not!
Thanks so much Lynn! I can’t wait to hear what you think of this recipe!
looks delicious. throw in indian spices and it tastes wonderful and is a great twist of cultures.
Thanks Peter!
Lots of healthy veggies in this very pleasing dish. It looks tasty.
Thanks Suzi! Let me know how it turns out!