Sooji Spinach Khichdi

  • 0
10 mins Cooking Time
3 Servings
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
Meats & Fish
Nuts & Seeds
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 7%
Carbs 40%
Fats 54%
Antioxidant Rich
Low Fat
Lactose Free

This is a quintessential khichdi dish from the lands of indian, but favorite across India too. Savoury and delicious, it is rich in iron (fe) - 10% and total fiber - 9%. This flavorful vegetarian and vegan recipe can be had as a breakfast, mid morning, lunch, dinner or evening snacks dish. Have it with jeera raita, cucumber raita, butter milk or beetroot raita and make your meal interesting. Its a quick and easy low fat and antioxidant rich recipe.


  • 1.5 Tbsp Chopped Spinach (Palak)
  • 3 Tbsp Semolina (Suji)
  • 1 Tbsp Chopped Tomato
  • 1.5 Tbsp Chopped Onion
  • 1 Tsp Chopped Coriander Leaves
  • 5 No. Curry Leaves (Kadi Patta)
  • 1/4 Tsp Red Chilly Powder
  • 1/8 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Mustard Seeds (Rai)
  • 1/8 Tsp Asafoetida (Hing)
  • 1/4 Tsp Salt
  • 1 Tsp Oil
  • As Required Water


Pre Preparation
  • Step 1

    In a blender, take palak and make puree

  • Step 1

    First, dry roast suji, then heat a pan with oil add mustard seeds and let it crackle

  • Step 2

    Then add hing, kadi patta , chopped onion and saute all the ingredients well

  • Step 3

    Add chopped tomato, haldi, red chilly powder and mix well

  • Step 4

    When the oil starts to separate from the mix, add palak puree and the roasted suji

  • Step 5

    Season with salt and mix well

  • Step 6

    Add a sufficient quantity of water

  • Step 7

    Cover with a lid & let it cook

Healthy Twist

To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds

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Gluten (Wheat, Oats, Rye, Barley)
Red Chilli
Asafoetida (Hing)
Approximate values
Serving Size Medium Bowl(106gm)
Amount Per ServingCalories


% Daily Value *
Total Carbohydrate 13gm 4.7%
Dietary Fiber 3gm 9.0%
Protein 3gm 5.1%
Total Fat 8gm 10.9%

*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)


How long would it take burn 141 kcals ?

  • Walking (3 mph ) 41 minutes
  • Running (6 mph ) 24 minutes
  • Bicycling 19 minutes

Values estimated based on person weighing 60 kgs.

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