Soya Khichdi

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15 mins Cooking Time
2 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
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 19%
Carbs 61%
Fats 20%
Lactose Free
Weightloss Recipe
Sick Foods
Recipe for Kids

This low fat,lactose free khichdi recipe is sure to stimulate your tastebuds. This popular vegetarian recipe is a perfect dinner and lunch  dish. This recipe goes perfectly with chutney, curd or raita.

Ingredients

  • 3 Tbsp Rice
  • 2 Tbsp Pigeon Pea Dal (Tur)
  • 3 Tbsp Soya Granules
  • 1 Tsp Chopped Coriander Leaves
  • 1/4 Tsp Red Chilly Powder
  • 1/4 Tsp Turmeric Powder (Haldi)
  • 1 Tsp Cumin Seeds (Jeera)
  • 1/4 Tsp Salt
  • 1.5 Tsp Clarified Butter (Ghee)
  • As Required Water

Method

Pre Preparation
  • Step 1

    Soak soya granules

Preparation
  • Step 1

    In a pressure cooker, heat ghee

  • Step 2

    Add jeera and let it crackle

  • Step 3

    Next, add rice, soaked soya granules and mix well

  • Step 4

    Add salt, red chilli powder and haldi and tur dal

  • Step 5

    Add water and stir

  • Step 6

    Then close the cooker with its lid and let the khichdi cook for 4 whistles

  • Step 7

    Garnish with chopped coriander leaves and serve hot

twist
Healthy Twist

To improve bone health, add a teaspoon of calcium rich White sesame seeds

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Allergies
Cow Milk Protein
Turmeric
Red Chilli
Soy
Dairy Products
Soy Lecithin
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(106gm)
Amount Per ServingCalories

kcal

128
% Daily Value *
Total Carbohydrate 18gm 6.7%
Dietary Fiber 3gm 9.1%
Protein 7gm 13.1%
Total Fat 3gm 3.7%

*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 128 kcals ?

  • Walking (3 mph ) 37 minutes
  • Running (6 mph ) 22 minutes
  • Bicycling 18 minutes

Values estimated based on person weighing 60 kgs.

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