Dal khichdi is a popular dish in Indian cuisine that is made from a mixture of lentils and rice. It is typically seasoned with spices and can also include vegetables for added flavor and nutrition. Here is some information on the nutritional value and benefits of dal khichdi:
Benefits:
Rich in Protein: Lentils, one of the main ingredients in dal khichdi, are a good source of protein, which is essential for building and repairing tissues in the body.
Fiber-rich: The combination of lentils and rice makes dal khichdi a good source of fiber, which helps promote healthy digestion and may help lower cholesterol levels.
Low in Fat: Dal khichdi is relatively low in fat, which makes it a healthier option compared to other high-fat, processed foods.
Good Source of Vitamins and Minerals: Dal khichdi is a good source of several essential vitamins and minerals, including thiamin, riboflavin, niacin, pyridoxine, folate, iron, and magnesium, all of which play important roles in maintaining good health.
Versatile: Dal khichdi can be made in many different ways, and can be seasoned to suit personal tastes, making it a versatile and delicious option for those who want to eat healthily.
Nutritional value (per serving of 1 cup):
- Calories: 250-300
- Protein: 9-10 grams
- Fat: 3-5 grams
- Carbohydrates: 50-60 grams
- Fiber: 5-6 grams
- Vitamin B1 (thiamin): 10% of the daily recommended intake
- Vitamin B2 (riboflavin): 15% of the daily recommended intake
- Vitamin B3 (niacin): 10% of the daily recommended intake
- Vitamin B6 (pyridoxine): 15% of the daily recommended intake
- Folate: 20% of the daily recommended intake
- Iron: 10% of the daily recommended intake
- Magnesium: 10% of the daily recommended intake
Ingredients:
- 1 cup rice
- 1/2 cup yellow moong dal (split yellow lentils)
- 2 tablespoons ghee (clarified butter) or oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 pinch asafoetida (hing)
- 1/2 teaspoon turmeric powder
- 1 teaspoon red chili powder (optional)
- Salt, to taste
- 3 cups water
- 1/2 cup finely chopped onion
- 1/2 cup finely chopped tomatoes
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 2 green chili peppers, sliced
- 2 tablespoons chopped fresh cilantro leaves
Instructions:
Rinse the rice and lentils together in a fine mesh strainer until the water runs clear. Set aside.
- In a large pot or pressure cooker, heat the ghee or oil over medium heat.
- Add the cumin seeds, mustard seeds, and asafoetida. Allow the seeds to crackle.
- Add the chopped onions, tomatoes, garlic, ginger, and green chili peppers. Cook until the onions are golden brown.
- Add the rice and lentils to the pot and stir to mix with the vegetables.
- Add turmeric powder, red chili powder (if using), and salt. Stir to combine.
- Pour in the water and stir. Bring the mixture to a boil.
- Reduce the heat to low, cover the pot, and cook until the rice and lentils are tender and the water is absorbed, about 20 minutes for a pot or 5-6 whistles in a pressure cooker.
- Stir in the chopped cilantro. Serve hot with yogurt and pickles, if desired.
- Enjoy your delicious and comforting bowl of Dal Khichdi!
Overall, dal khichdi is a nutritious and delicious dish that is a good option for those who are looking to add more plant-based foods to their diet. Don’t forget to share your version of this recipe with us!