Pan-Indian · One-pot
Moong dal khichdi
Rice and moong dal khichdi with vegetables
- Energy
- 363 kcal
- Protein
- 14.5 g
- Fibre
- 8.66 g
- Time
- 35 min
Per serving, 163 g.1 Good for lunch or dinner.
One serving gives you
- 30%of the day’s vitamin A
- 21%of the day’s folate
- 14%of the day’s zinc
- 35%of the day’s fibre
Nutrition facts
One serving, 163 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy363 kcal20%
Carbohydrates
- Carbohydrate59.3 g21%
- Fibre8.66 g35%
- Soluble fibre1.97 g
Fats
- Fat6.58 g13%
- Saturated fat limit3.91 g20% of limit
- Monounsaturated fat1.53 g
- Polyunsaturated fat0.6 g
- Omega-60.49 g6%
- Omega-30.1 g10%
- EPA + DHA0 mg
- Cholesterol limit14.1 mg
Protein and amino acids
- Protein14.5 g29%
- Histidine350 mg58%
- Isoleucine577 mg48%
- Leucine1,129 mg48%
- Lysine772 mg71%
- Methionine + cystine317 mg53%
- Phenylalanine + tyrosine1,298 mg155%
- Threonine506 mg120%
- Tryptophan169 mg80%
- Valine757 mg97%
Vitamins
- Vitamin A255 µg30%
- Vitamin B10.2 mg15%
- Vitamin B20.08 mg4%
- Vitamin B31.76 mg16%
- Vitamin B51.17 mg23%
- Vitamin B60.21 mg11%
- BiotinNot in the source data
- Folate47 µg21%
- Vitamin B120 µg<1%
- Vitamin C13.5 mg21%
- Vitamin D0 µg0%
- Vitamin E0.44 mg6%
- Vitamin K28.7 µg52%
Minerals
- Calcium48.4 mg5%
- ChromiumNot in the source data
- Copper0.46 mg27%
- IodineNot in the source data
- Iron2.59 mg9%
- Magnesium78.2 mg21%
- Manganese1.08 mg27%
- MolybdenumNot in the source data
- Phosphorus212 mg21%
- Potassium607 mg17%
- Selenium17.5 µg44%
- Sodium limit377 mg19% of limit
- Zinc1.81 mg14%
Ingredients
Weighed raw, for one serving. Telugu name after each.
10 ingredients
- Rice, raw, milled biyyam45 g
- Green gram, dal pesara pappu32.5 g
- Peas, fresh pachi batani35 g
- Carrot, orange40 g
- Ghee neyyi5.5 g
- Cumin seeds jeelakarra0.8 g
- Asafoetida inguva0.05 g
- Ginger, fresh allam3 g
- Turmeric powder pasupu0.3 g
- Iodized salt (table salt) uppu0.9 g
Method
About 35 minutes.
- 1
Rinse 45 g rice and 32 g moong dal together.
- 2
Warm 5.5 g ghee; add cumin, asafoetida, ginger and the diced vegetables.
- 3
Add the rice, dal, turmeric, salt and 4 parts water; pressure-cook for 3 whistles until soft.