Oats Zucchini Khichdi

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10 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 12%
Carbs 47%
Fats 41%
Lactose Free
Super Grains
One Pot Recipe

This is a quintessential khichdi dish from the lands of India, but a favorite across India too. It is a Savoury and delicious recipe. This flavorful vegetarian recipe can be had as a lunch and dinner snacks dish. Have it with Sindhi kadhi, sprouts kadhi, Gujarati kadhi, or yam kadhi, and make your meal interesting. It's a quick and easy lactose-free and super grains recipe.

Ingredients

  • 2 Tbsp Oats
  • 2 Tbsp Grated Green Zucchini
  • 2 Tsp Green Gram Dal (Moong)
  • 1/8 Tsp Grated Ginger
  • 2 Tsp Chopped Coriander Leaves
  • 4 No. Curry Leaves (Kadi Patta)
  • 1/8 Tsp Cumin Seeds (Jeera)
  • 1/8 Tsp Mustard Seeds (Rai)
  • 1/8 Tsp Asafoetida (Hing)
  • 1/8 Tsp Turmeric Powder (Haldi)
  • 1/8 Tsp Salt
  • 1 Tsp Clarified Butter (Ghee)
  • As Required Water

Method

Pre Preparation
  • Step 1

    Soak moong dal

Preparation
  • Step 1

    In a pan, heat ghee, rai, jeera, hing, kadi patta and saute well, add oats and roast well

  • Step 2

    Add soaked moong dal, grated ginger, grated zucchini and mix well

  • Step 3

    Now add haldi, salt, water and cover and allow to cook

  • Step 4

    Garnish with chopped coriander leaves

  • Step 5

    Serve hot with curd or raita

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Allergies
Asafoetida (Hing)
Cow Milk Protein
Mustard
Turmeric
Dairy Products
Gluten (Wheat, Oats, Rye, Barley)
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(90gm)
Amount Per ServingCalories

kcal

104
% Daily Value *
Total Carbohydrate 11gm 4.2%
Dietary Fiber 2gm 5.7%
Protein 3gm 6.9%
Total Fat 5gm 6.1%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 104 kcals ?

  • Walking (3 mph ) 30 minutes
  • Running (6 mph ) 18 minutes
  • Bicycling 14 minutes

Values estimated based on person weighing 60 kgs.

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