Khichdi
Good nutritional profile
Indian one-pot porridge of rice and split mung dal with ghee.
Khichdi is a soft Indian one-pot dish of rice and split yellow moong dal cooked with ghee, cumin, ginger and turmeric until porridge-like, a common everyday and comfort meal. A 300 g bowl has about 290 kcal, 10 g protein, 4 g fiber and 7 g fat, more than half of it saturated from the ghee. Stirring in peas, carrots or spinach adds fiber and volume.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.4g | 6.1% |
| Fat | 2.4g | 3.4% |
| Carbs | 16g | 5.3% |
| Simple Sugars | 5.6g | Estimate |
| Complex Carbs | 9.2g | Estimate |
| Fiber | 1.2g | 4.8% |
| Water | 77g | 3.1% |
| Calories | 97 | 4.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.39 | g | 6.9% |
| Monounsaturated | 0.69 | g | 2.8% |
| Polyunsaturated | 0.15 | g | 1.2% |
| Omega-3 | 0.045 | g | Estimate |
| Omega-6 | 0.105 | g | Estimate |
| Trans | 0.09 | g | 4.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.13 | mg |
| Vitamin E | 0.13 | mg |
| Selenium | 2.53 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 16.2 | mcg | 1.8% |
| vitamin B1 | 0.057 | mg | 4.8% |
| vitamin B2 | 0.027 | mg | 2.1% |
| vitamin B3 | 0.372 | mg | 2.3% |
| vitamin B6 | 0.047 | mg | 2.8% |
| vitamin B9 | 47.6 | mcg | 11.9% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 1.13 | mg | 1.3% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.132 | mg | 0.9% |
| vitamin K | 1.14 | mcg | 0.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 22.1 | mg | 2.2% |
| iron | 1.05 | mg | 5.8% |
| magnesium | 25.4 | mg | 6.3% |
| phosphorus | 53.8 | mg | 7.7% |
| potassium | 159 | mg | 6.1% |
| sodium | 255 | mg | 11.1% |
| zinc | 0.434 | mg | 3.9% |
| copper | 0.139 | mg | 15.4% |
| manganese | 0.27 | mg | 11.7% |
| selenium | 2.53 | mcg | 4.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 94 | mg | 13.4% | 124% |
| Isoleucine | 144 | mg | 10.3% | 102% |
| Leucine | 267 | mg | 9.8% | 93% |
| Lysine | 210 | mg | 10.0% | 93% |
| Methionine limiting | 89 | mg | 8.5% | 82% |
| Phenylalanine | 304 | mg | 17.4% | 157% |
| Threonine | 114 | mg | 10.9% | 97% |
| Tryptophan | 38 | mg | 13.6% | 122% |
| Valine | 184 | mg | 10.1% | 97% |
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Allergens
Recipe
See full recipeIngredients
- White rice (sona masoori or basmati) 100 g
- Split yellow moong dal 100 g
- Ghee 1.5 tbsp (20 g)
- Cumin seeds 1 tsp
- Asafoetida (hing), gluten-free a pinch
- Fresh ginger, grated 10 g
- Green chili, slit 1
- Ground turmeric 1/2 tsp
- Water 750 ml
- Salt 1 tsp
Instructions
- 1
Rinse the rice and dal together until the water runs clear, soak for 20 minutes and drain.
- 2
Heat the ghee in a pressure cooker, add the cumin seeds and let them crackle, then add the asafoetida, ginger and green chili and stir for 30 seconds.
- 3
Add the drained rice and dal with the turmeric and stir for 1-2 minutes to coat them in the ghee.
- 4
Pour in the water, add the salt and stir, then close the lid and cook over medium heat for 3-4 whistles, about 12 minutes.
- 5
Let the pressure release on its own, then open and stir well; the khichdi should be soft and loose like porridge. Add a little hot water if it is too thick, as it thickens on standing.
- 6
Serve hot with plain yogurt, papad or pickle.