Gourmet Economist

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Main Course Meal Prep

Fat-free, Quick Lentils and Rice in Instant Pot

This lentils and rice recipe is very easy to make. It is simple and quick and perfect for days when you want to eat a healthy, high fiber, high protein meal without putting in much thought into the cooking. The recipe uses split moong dal which is basically the whole green moong bean split but with husk intact. So it is more fibrous than the yellow moong and doesn’t require the pre-soaking or long cook times that are called for when using the whole green moong beans. I use basmati rice in this recipe but it can easily be substituted with brown rice with a minor cook time adjustment according to the rice you use.

The recipe is inspired by a style of khichdi most popular in Uttar Pradesh, a state in Northern India. Traditionally, khichdi has more creamy and risotto like consistency but I like mine to be more fluffy. You can adjust the amount of water in the recipe to get the texture you like. Serve it with fresh cucumbers and tomatoes on the side or a bowl of cool yogurt.

Fat-free, Quick Lentils and Rice in Instant Pot

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Main Course, Meal Prep
Servings 4
Calories 463 kcal


  • 1 Bay leaf
  • 1 tbsp Cumin seeds
  • ½ tsp Turmeric powder
  • ½ tsp Crushed red pepper
  • tsp Asafoetida optional
  • 300 gms Basmati rice
  • 200 gms Split moong lentils
  • cup Water add another 1-1.5 cups of water if you like it to be more of a risotto consistency
  • 1 tbsp Salt adjust to taste


  • Press the Saute button on the Instant Pot and allow it heat up. While it heats up, wash the rice and lentils until the water runs clear.
  • Add cumin and bay leaf to the instant pot and dry roast them. When the cumin seeds turn brown, add the asafoetida (if using), turmeric and red pepper to the pot and give them a quick stir. Then add the rice and lentils along with the water and salt. Stir gently once or twice.
  • Secure the lid, close the pressure valve and cook for 5 minutes at high pressure. Note that before the cook time starts, your Instant Pot will take some time to reach cooking pressure. This usually takes about 10 minutes and varies with the size of your Instant Pot, type and amount of food, and the temperature of the food and liquid in the pot.
  • Naturally release pressure for 10 minutes. Open the valve to release any remaining pressure.
  • Serve hot.


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