Khichdi
Khichdi is a comforting, one-pot porridge from the Indian subcontinent, made by simmering rice and lentils (typically moong dal) together with mild spices like turmeric, cumin, and ginger. It's often cooked to a soft, creamy consistency and can be customized with vegetables or ghee, making it a staple home-cooked meal across India.
🍳 View the full Khichdi recipe →
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and plant-based protein, with very little fat unless ghee or oil is added generously. It provides essential nutrients like iron, B vitamins, and fiber, and a standard serving typically ranges from 250 to 400 calories depending on preparation.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 8 g |
| Carbs | 45 g |
| Fat | 4 g |
| Fiber | 5 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Iron | 3.5 mg |
| Potassium | 350 mg |
| Magnesium | 50 mg |
| Phosphorus | 150 mg |
| Folate | 80 mcg |
| Thiamin (B1) | 0.3 mg |
| Zinc | 1.5 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Khichdi holds a special place in Ayurvedic tradition as a 'tridoshic' food believed to balance all body types and aid digestion, which is why it's often served to the sick or during fasting. Nutritionally, the combination of rice and lentils creates a complete protein profile, making it a smart, balanced meal for vegetarians.
