Khichdi (Indian)
Khichdi is a comforting, one-pot dish from the Indian subcontinent, made by cooking rice and lentils (typically moong dal) together with mild spices like turmeric, cumin, and ginger. It's often prepared with vegetables and has a porridge-like consistency, varying from a thick, hearty meal to a soupy, easily digestible preparation.
🍽️ Nutrition at a glance
It's a balanced, carbohydrate-rich dish with a good amount of plant-based protein from the lentils, and is relatively low in fat unless prepared with ghee or oil. A typical serving provides key nutrients like fiber, B vitamins, and iron, with a calorie range of approximately 250-350 per serving depending on ingredients and portion size.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 8 g |
| Carbs | 45 g |
| Fat | 4 g |
| Fiber | 5 g |
| Sugar | 3 g |
| Sodium | 600 mg |
| Iron | 3.5 mg |
| Potassium | 350 mg |
| Magnesium | 60 mg |
| Phosphorus | 150 mg |
| Folate | 80 mcg |
| Niacin (B3) | 2.5 mg |
| Thiamin (B1) | 0.3 mg |
| Zinc | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, khichdi is deeply embedded in Indian life as a quintessential comfort food, often served during illness or festivals, and is considered a 'sattvic' (pure, harmonious) food in Ayurveda. Its simplicity and adaptability have made it a foundational dish, with countless regional variations across India.
