Recipes · Indian · Main Courses
Khichdi (Indian Rice and Lentil Porridge)
One serving has 418 kcal and 14 g protein, and at least a fifth of a woman's daily need of folate (92%), manganese (61%), copper (59%), thiamin (50%), iron (32%) and magnesium (31%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (256 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 50 g Rice, white, long-grain
- 40 g Mung beans, dried
- 10 g Ghee
- 1 g Cumin
- 0.5 g Turmeric
- 3 g Ginger, fresh
- 0.3 g Garlic powder
- 1.5 g Salt
- 150 g Water
Method
- Rinse the rice and moong dal together.
- Melt the ghee in a pot and sizzle the cumin seeds until fragrant, then add the ginger and asafoetida-style garlic powder and fry a few seconds.
- Add the rice, dal, turmeric, salt and water, and bring to a boil.
- Reduce to a low simmer, cover and cook 20-25 minutes, stirring occasionally, until the rice and dal completely break down into a soft, porridge-like consistency.
- Add a splash more hot water if it becomes too thick, and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 418 kcal | 20% |
| Carbohydrates | 66.5 g | |
| Water | 162 mL | |
| Fiber | 7.5 g | 25% |
| Protein | 13.5 g | 28% |
| Tryptophan | 0.15 g | |
| Threonine | 0.44 g | |
| Isoleucine | 0.56 g | |
| Leucine | 1 g | |
| Lysine | 0.8 g | |
| Methionine | 0.2 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.77 g | |
| Tyrosine | 0.41 g | |
| Valine | 0.72 g | |
| Histidine | 0.36 g | |
| Fat | 11 g | |
| Monounsaturated | 3.2 g | |
| Polyunsaturated | 0.65 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.48 g | |
| Saturated | 6.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 25.6 mg | |
| Calcium | 82.9 mg | 8% |
| Copper | 0.53 mg | 59% |
| Iron | 5.8 mg | 32% |
| Magnesium | 95.8 mg | 31% |
| Manganese | 1.1 mg | 61% |
| Phosphorus | 213 mg | 30% |
| Potassium | 601 mg | 13% |
| Selenium | 11 µg | 20% |
| Sodium | 598 mg | |
| Zinc | 1.7 mg | 22% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 366 µg | 92% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 45.9 mg | 11% |
| Vitamin A | 87 µg | 12% |
| Vitamin C | 2.1 mg | 3% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 4.6 µg | 5% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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