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Nutrient-Rich Rice and Moong Dal Khichadi Recipe


How much calories does rice and moong dal khichadi contains?

Khichadi is a versatile and nutritious dish that combines rice and moong dal, providing a balanced source of essential nutrients. This recipe not only offers a delicious meal but also promotes overall well-being. Below, you'll find a step-by-step guide to preparing this wholesome khichadi, along with detailed nutritional information.

Ingredients:

  • 1 cup rice

  • 1/2 cup split yellow moong dal

  • 2 tablespoons ghee (clarified butter)

  • 1 teaspoon cumin seeds

  • 1 teaspoon mustard seeds

  • 1/2 teaspoon turmeric powder

  • 1 teaspoon ginger, finely grated

  • 1 teaspoon garlic, minced

  • 1 small onion, finely chopped

  • 1 small tomato, chopped

  • 1/2 cup mixed vegetables (carrots, peas, green beans), chopped

  • 4 cups water

  • Salt to taste

  • Fresh coriander leaves for garnish

Instructions:

Rinse and Soak: Wash rice and moong dal separately. Soak them in water for 30 minutes, then drain.


Cooking the Khichadi:

  • Heat ghee in a pressure cooker or a large pot.

  • Add cumin seeds and mustard seeds. Allow them to splutter.

  • Add ginger and garlic, and sauté until fragrant.

  • Add chopped onions and cook until translucent.

  • Stir in tomatoes and cook until they turn soft.


Adding Vegetables:

  • Add the mixed vegetables and cook for a few minutes.


Spices and Rice-Dal Mixture:

  • Add turmeric powder and salt. Mix well.

  • Add the drained rice and moong dal mixture. Stir to combine.


Pressure Cooking:

  • Pour in 4 cups of water. Close the pressure cooker lid and cook for 3 whistles or until the khichadi is well-cooked.


Finishing Touches:

  • Once the pressure releases naturally, open the cooker.

  • Garnish with fresh coriander leaves.


Nutritional Information (per serving):

  • Calories: 350 kcal

  • Carbohydrates: 62g

    • Dietary Fiber: 8g

    • Sugars: 3g

  • Protein: 14g

  • Fat: 6g

    • Saturated Fat: 3g

  • Cholesterol: 10mg

  • Sodium: 600mg

  • Potassium: 700mg

  • Vitamin A: 50% DV

  • Vitamin C: 20% DV

  • Calcium: 8% DV

  • Iron: 20% DV

Note: The values mentioned above are approximate and may vary based on specific ingredients used and portion sizes. This khichadi recipe provides an excellent source of complex carbohydrates, high-quality protein, and essential vitamins and minerals, making it a wholesome and balanced meal option. Enjoy this nutritious dish as a main course for a satisfying and healthful meal.


Frequently Asked Questions (FAQs)

1. What is Khichadi?

  • Khichadi is a traditional Indian dish made from a combination of rice and lentils (in this case, moong dal). It's a nutritious and balanced meal known for its simplicity and ease of digestion.

2. Can I use other types of lentils in this recipe?

  • While this recipe specifically calls for moong dal, you can experiment with other lentils like masoor dal or toor dal for a different flavor and texture.

3. Is ghee necessary, or can I use another type of oil?

  • Ghee adds a rich, nutty flavor to the khichadi. However, if you prefer a plant-based option, you can substitute it with a neutral-flavored oil like vegetable or coconut oil.

4. Are there variations for adding more vegetables?

  • Absolutely! You can customize this recipe by adding your favorite vegetables like spinach, cauliflower, or bell peppers. Just ensure they're chopped uniformly for even cooking.

5. Can I make this khichadi without a pressure cooker?

  • Yes, you can use a regular pot to prepare this khichadi. Adjust the cooking time and water quantity accordingly, and cook covered until the rice and dal are tender.

6. Is this recipe suitable for a vegan diet?

  • Yes, this recipe can be made vegan by substituting ghee with a plant-based alternative like coconut oil. Ensure that all other ingredients used are vegan-friendly.

7. How can I adjust the spice level to my preference?

  • You can customize the spiciness by adjusting the amount of ginger, garlic, and green chilies used. For milder flavor, use less, and for more heat, increase the quantities.

8. Can I make a larger batch of khichadi and store it for later?

  • Absolutely! Khichadi stores well in an airtight container in the refrigerator for up to 2-3 days. Reheat with a splash of water on the stovetop or in the microwave.

9. Can I serve something alongside this khichadi?

  • Khichadi pairs well with yogurt, a pickle, or a side salad. You can also enjoy it with a dollop of plain yogurt or a squeeze of lemon juice for added flavor.

10. How can I adjust the consistency of the khichadi?

  • If you prefer a thinner consistency, add a little hot water and stir until you reach your desired texture. For a thicker khichadi, reduce the water quantity during cooking.

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Conclusion:

The Rice and Moong Dal Khichadi is a nutritional gem. With a blend of rice, moong dal, and vegetables, it offers a balanced, satisfying meal. This versatile dish caters to various preferences, making it a nourishing choice. Enjoy its goodness and let it fuel your well-being. Happy eating!


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