Moong Dal Khichdi

Nutrition

Ingredients

• 1/2 cup moong dal (split, skinless)
• 1/2 cup rice (rinsed)
• 1 cup mixed vegetables (carrot, peas, beans)
• 1 tsp ginger (grated)
• to taste cumin seeds, turmeric, salt
• 2 tsp ghee or oil
• 3 cups water

Instructions

1. Rinse the moong dal and rice together until the water runs clear.
2. Heat the ghee in a pressure cooker, crackle the cumin, and add the ginger and turmeric.
3. Add the vegetables, dal, rice, salt, and water.
4. Pressure cook for 3-4 whistles (or simmer covered until soft and porridge-like, about 18-20 minutes). Add hot water to loosen if needed and serve.

Why this is weight-loss-friendly

Moong dal adds protein and fiber, vegetables add volume, and keeping the oil and rice measured keeps it filling without too many calories. It is naturally light and easy to digest.

Substitutions

• Swap white rice for brown rice or add more vegetables and less rice to lower the calories and raise the fiber.
• Use oil instead of ghee to make it vegan.

Variations

• Stir in spinach or bottle gourd for more volume and fiber.

Storage & meal prep

Keeps 2 days refrigerated. It thickens as it sits, so loosen with hot water when reheating.

Khichdi reheats well and travels well, which makes it a practical office-lunch option.

Common mistakes

• Too much rice relative to dal: it becomes carb-heavy. Keep them roughly equal, or tilt toward dal and vegetables.
• Too much ghee: a couple of teaspoons is plenty for flavour.

FAQs

Is khichdi good for weight loss?

A light khichdi can fit weight loss well. Keep the oil and rice measured, add vegetables and dal for protein, fiber, and volume, and it stays filling for the calories.

How do I make khichdi higher in protein?

Use more moong dal relative to rice, add a side of curd, or stir in some sprouts or vegetables.