Moong Dal Khichdi: A Nutritious & Comforting One Pot Meal in 2025
What is Moong Dal Khichdi?
Moong dal khichdi is a one-pot dish made with rice, moong dal (yellow or green split lentils), and mild spices. It is soft, easy to digest, and often considered a comfort food in Indian cuisine. This dish is commonly served to people recovering from illnesses due to its light texture and high nutritional value.
Moong dal khichdi is also a great choice for babies, elderly individuals, and anyone looking for a healthy and quick meal.
Ingredients Required for Moong Dal Khichdi
To prepare a basic moong dal khichdi recipe, you will need the following ingredients:
Main Ingredients:
- ½ cup moong dal (yellow or green)
- ½ cup rice (white or brown)
- 1 tablespoon ghee (clarified butter)
- ½ teaspoon cumin seeds
- 1 teaspoon ginger (grated)
- 1 green chili (chopped, optional)
- ¼ teaspoon turmeric powder
- ½ teaspoon salt (or as per taste)
- 3 cups water
- Fresh coriander leaves for garnishing
Optional Additions:
- ½ teaspoon garam masala
- ½ teaspoon black pepper
- ¼ cup chopped vegetables (carrots, peas, beans, etc.)
- ¼ teaspoon asafoetida (hing) for digestion
Step by Step Moong Dal Khichdi Recipe
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Serving Size: 2
Instructions:
- Rinse the Rice and Moong Dal:
- Wash the rice and moong dal thoroughly under running water until the water runs clear. Soak them for 10 minutes to speed up cooking.
- Sauté the Spices:
- Heat ghee in a pressure cooker or a deep pan.
- Add cumin seeds and let them crackle.
- Add grated ginger and green chili, and sauté for a few seconds.
- Add the Dal and Rice:
- Drain the soaked rice and dal, and add them to the cooker.
- Stir for a minute to mix well with the spices.
- Season and Cook:
- Add turmeric powder and salt.
- Pour in 3 cups of water and mix well.
- Close the lid and pressure cook for 2-3 whistles (or simmer in a pan for 15-20 minutes).
- Final Touch:
- Once the pressure releases, open the lid and stir gently.
- Garnish with fresh coriander leaves.
- Serve hot with yogurt, pickle, or papad.
Moong Dal Khichdi Calories and Nutritional Value
Calories in Moong Dal Khichdi per 100g
A 100g serving of plain moong dal khichdi contains approximately 120-150 calories, depending on the amount of ghee and rice used.
1 Bowl Moong Dal Khichdi Calories
A standard bowl of moong dal khichdi (250g) contains around 300-350 calories.
Moong Dal Khichdi Protein Content
Moong dal khichdi is a great source of plant-based protein, providing around 8-10g of protein per serving.
Health Benefits of Moong Dal Khichdi
Is Moong Dal Khichdi Good for Weight Loss?
Yes! Moong dal khichdi for weight loss is an excellent choice because:
- It is low in calories and high in fiber, keeping you full for longer.
- It helps in digestion and improves metabolism.
- It provides essential nutrients without adding excess fat.
Moong Dal Ki Khichdi Khane Ke Fayde (Benefits of Eating Moong Dal Khichdi)
- Easy to digest – Ideal for people with a weak digestive system.
- Rich in protein – Helps in muscle building and repair.
- Good for gut health – The combination of moong dal and rice balances gut bacteria.
- Boosts immunity – Contains essential vitamins and minerals.
Different Variations of Moong Dal Khichdi
Green Moong Dal Khichdi
Instead of yellow dal, you can use green moong dal for khichdi, which has more fiber and is slightly chewier.
Daliya Moong Dal Khichdi
Replacing rice with daliya (broken wheat) makes it a high-fiber and diabetic-friendly version of khichdi.
Moong Dal Khichdi Homemade Version
Homemade khichdi can be enriched with vegetables, spices, and even lentils like masoor dal for added nutrition.
How to Make Moong Dal Khichdi More Nutritious?
- Use brown rice or quinoa instead of white rice.
- Add vegetables like carrots, spinach, or bottle gourd for extra vitamins.
- Include flaxseeds or nuts for healthy fats.
Frequently Asked Questions (FAQs)
1. Can I eat moong dal khichdi daily?
Yes, it is safe and healthy for daily consumption, provided you balance it with other nutrients in your diet.
2. How to make khichdi more flavorful?
Adding whole spices, curry leaves, and a dollop of ghee enhances its flavor.
3. Is moong dal khichdi good for weight loss?
Yes, it is light, easy to digest, and helps in weight management.
4. Can I make moong dal khichdi without a pressure cooker?
Yes, cook it in a regular pan by increasing the water quantity and cooking time.
5. What to serve with moong dal khichdi?
Pair it with yogurt, pickles, or papad for a complete meal.
Moong dal khichdi is a perfect blend of taste, health, and comfort. Whether you’re looking for a detox meal or a light dinner, this dish is always a great option!
