Calories in Khichdi - Nutritional Facts and Health Benefits

Khichdi has a long history and has been a staple of Indian cuisine for generations. The name 'khichdi' derives from the Sanskrit word 'khiccha,' which refers to a rice and legume dish. The meal has cultural importance and is generally connected with comfort, sustenance, and healing. This makes khichdi a popular choice for festivals, religious events, and times of illness.

The number of calories in khichdi might vary depending on the precise components and proportions used in the dish. However, a single serving of 260 g of khichdi contains 320 calories. 

Please remember that this calorie count is an estimate and might vary based on factors such as the type of rice and lentils used, the amount of ghee or oil used, and any additional veggies or spices involved in the cooking.

1 CUP KHICHDI CALORIES NUTRITIONAL CHART

Khichdi is a nutritious and easily digestible meal routinely prepared in many homes. It is a one-pot meal that is traditionally cooked with rice and lentils. Listed below are the ingredients and preparation guidelines.

Ingredients

The main ingredients of khichdi are:

1. Rice

2. Lentils (such as moong dal, masoor dal, or toor dal)

3. Water

This can be followed with various spices such as:

1. Salt

2. Cumin

3. Turmeric

4. Ginger

Vegetables can be added for extra taste and/or to raise the number of calories in khichdi. This includes:

1. Peas

2. Carrots

3. Cauliflower

4. Potatoes

5. Spinach 

Calories in khichdi with Ghee (clarified butter) or oil are commonly used to improve the flavor. However, it can be eliminated for a vegan alternative.

Preparation

1. Separately rinse the rice and moong dal in water until the water runs clear. Soak them for around 15 to 20 minutes in water.

2. Heat the ghee or oil in a pressure cooker or a large pot over medium heat.

3. Allow the cumin seeds to sizzle for a few seconds in the hot ghee/oil.

4. Sauté the chopped onions until they become translucent.

5. Combine the diced tomatoes, ginger paste, turmeric powder, cumin powder, and salt in a mixing bowl. Cook until the tomatoes are tender and the oil separates.

6. Add the mixed vegetables to the pot and sauté for a few minutes.

7. Rinse and add the soaked rice and moong dal to the pot. Stir gently to mix it with the spices and vegetables.

8. Pour in 3 cups of water and give it a complete stir.

9. Cook the khichdi in a pressure cooker for 3-4 whistles on medium heat. Cook over medium-low temperature with the lid on until the rice and dal have become tender and mushy (about 20-25 minutes).

10. If using a pressure cooker, allow the pressure to release once the khichdi is cooked naturally.

11. Stir the khichdi gently to combine everything. If you like a thinner texture, add extra water to the mixture.

12. Time to serve!

Calories in Khichdi have various health benefits due to their nutritious and balanced content. Here are some of the most important health benefits of having khichdi:

1. Complete Protein Source: The combination of rice and lentils in khichdi gives a complete protein supply. This makes it an excellent source of protein, especially for vegetarians and vegans.

2. Easy to Digest: Khichdi is a light and readily digestible dish. This makes it ideal for individuals with digestive problems or those recovering from illness. The soft, mushy texture of khichdi relieves stomach distress.

3. Balanced Carbohydrates: Khichdi contains complex carbohydrates derived from rice and lentils, which provide a constant energy flow. It helps to keep blood sugar levels stable. Moreover, it also keeps one feeling full and energised for extended periods.

4. Rich in Fibre: The lentils used in khichdi are high in dietary fibre. Fibre assists digestion, promotes bowel regularity, and aids in the maintenance of a healthy gut.

5. Nutrient-Rich: Khichdi comprises a variety of vegetables and spices. This provides critical vitamins, minerals, and antioxidants that promote general health and immunity.

6. Low in Fat: Traditional khichdi recipes call for little ghee or oil, making it a low-fat meal selection. This is especially useful for people who want to maintain a healthy weight or minimise fat intake.

7. Gluten-Free and Lactose-Free: Khichdi can be consumed by people who are gluten-intolerant or lactose intolerant. Please keep in mind this is only possible when there is no gluten or dairy involved. 

8. Comforting and Hydrating: The calories in khichdi can bring relief during illness or while feeling under the weather. It can also be hydrating, particularly if served with a broth-like texture.

9. Versatility: The calories in khichdi are easily customisable to suit individual tastes and nutritional preferences. To improve the flavour and nutritional profile, experiment with different veggies, herbs, and spices.

10. Ideal for Fasting: Khichdi is commonly taken during fasting periods since it is light, nutritious, and satisfies the needs of a fasting diet.

Calories in khichdi can make it a beneficial food option for weight loss when incorporated into a balanced diet. Here's why khichdi can be good for weight loss:

1. Low in Calories: When compared to many other traditional Indian dishes, there are lesser calories in 1 bowl of khichdi. This can help with weight loss since it allows you to eat a satisfying meal while consuming fewer calories.

2. Satisfying: The combination of rice and lentils in khichdi delivers a balanced mix of carbohydrates and proteins. It can keep you full and prevent you from snacking on harmful foods.

3. Customisable: Khichdi is adaptable and may be tailored to individual preferences and dietary requirements. To boost its nutritional value, add a variety of vegetables, herbs, and spices.

However, there are a few things to keep in mind:

1. Portion Control: While khichdi is a healthy option, portion control is essential for weight loss. Even though there are low calories in khichdi, eating large servings can result in an excess of calories.

2. Minimal Oil/Ghee: Use only a modest amount of ghee or oil during preparation to keep the calories in khichdi low.

3. Limit Add-ons: Avoid fried toppings, thick sauces, and high-calorie accompaniments for your khichdi.

4. Dietary Balance: While low calories in khichdi can be helpful for weight loss, it's also important to include a range of nutrient-rich meals. This will ensure that you're reaching your nutritional needs.

As with any weight loss strategy, it is best to seek the advice of a healthcare expert or a qualified dietitian. They will design a customised and long-term weight loss programme based on your specific demands and health objectives.

Khichdi is a delicious and healthy weight-reduction food that is high in complex carbohydrates, proteins, and fibre. Given the low amount of calories in Khichdi, it is a naturally low-fat dish that can aid in weight loss efforts. It can also help with health maintenance.

You can contact HexaHealth for reliable and up-to-date information on the number of calories in khichdi or any other food. HexaHealth provides a number of features pertaining to health, wellness, and nutrition. Visit HexaHealth's official website to discover more about their services, and book your consultation today!

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