Sooji Spinach Khichdi

Name: Sooji Spinach Khichdi
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 3
Ingredients: 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

10 mins Cooking Time

3 Servings

Diversity score

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.

Ingredients

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

Method

Pre Preparation

Step 1
In a blender, take palak and make puree

Preparation

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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Allergies

Wheat

Gluten (Wheat, Oats, Rye, Barley)

Mustard

Tomato

Red Chilli

Turmeric

Asafoetida (Hing)

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(106gm)

Amount Per ServingCalories
kcal

141

% 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)