Tur Dal Khichdi

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20 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 13%
Carbs 67%
Fats 20%
Low Fat
Gluten Free
Lactose Free

A hearty portion of the FitterEats Tur Dal Khichdi recipe made from low-fat, gluten-free, and lactose-free ingredients is instantly satiating and energising. Power up your vegetarian lunch or dinner with this authentic Punjabi healthy khichdi recipe and boost your intake of protein, fiber, and iron as well. Pamper a guest or yourself by serving a generous portion of this savory rice dish with an Aloo Palak Gravy or Sprouts Kadhi.

Ingredients

  • 2 Tbsp Rice
  • 1.5 Tbsp Pigeon Pea Dal (Tur)
  • 1 Tbsp Fresh Peas
  • 1 Tbsp Chopped Red Carrot
  • 1 Tbsp Chopped Onion
  • 1 Tsp Chopped Garlic
  • 1/4 Tsp Cumin Seeds (Jeera)
  • 1/4 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Asafoetida (Hing)
  • 1/8 Stick Cinnamon
  • 2 No. Black Pepper
  • 1 No. Cloves
  • 1/2 Tsp Salt
  • 1 Tsp Clarified Butter (Ghee)
  • As Required Water

Method

Preparation
  • Step 1

    In a pressure cooker, melt ghee, add stick cinnamon, black pepper, clove, jeera and hing and allow to crackle

  • Step 2

    Once the jeera starts crackling, add chopped onion, tur dal, rice, chopped garlic, salt, chopped carrot, fresh peas, haldi and sauté well and mix well and add a little water and cover the cooker

  • Step 3

    Pressure cook till 2 whistles and transfer to a serving bowl

  • Step 4

    Serve hot

twist
Healthy Twist

A Sprinkle of Black Sesame Seeds is an Excellent Source of Antioxidants & Helps Regulate Blood Pressure

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Allergies
Turmeric
Cow Milk Protein
Garlic
Black Pepper
Dairy Products
Asafoetida (Hing)
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(106gm)
Amount Per ServingCalories

kcal

105
% Daily Value *
Total Carbohydrate 16gm 5.9%
Dietary Fiber 2gm 7.6%
Protein 4gm 7.6%
Total Fat 2gm 3.1%

*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 105 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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