Indian moong dal khichdi – A flavourful one pot creamy porridge like meal filled with good protein and complex carbs.
If you choose to lose weight, you don’t need to prepare fancy salads or buy low fat calorie counted boxed meals in super markets. Sometimes you would end up finding a basic staple that eat you daily works amazing for your weight loss journey. We all know how much important it is to eat protein should you lose weight. More protein = lean muscle = more weight loss. Instead of relying on protein supplements I would try choosing protein for every meal that comes from natural sources i.e food. Since am a vegetarian(plus I eat eggs) my sources of proteins are different kinds of legumes, lentil and pulses. One such of my favorite dals(lentils) is Moong Dal or dehusked split green gram lentils which is very rich in nutritional value. Moong dal is rich in potein and fiber which will keep me full for a longer time and help me build lean muscles that boost weight loss ofcourse with consistent exercise.Let’s talk about all things khichdi today!
Khichdi is an Indian staple food which is a blend of cooked lentils and rice seasoned with mild spices. It is an excellent way of eating more protein and balanced carbs which can very well aid your weight loss. This dish is a very mild and satisfying meal bursting with light spices. It hardly takes less than 30 minutes to prepare and you can very well prepare in advance for 3-4 days. Also this makes an easy choice for my lunch box as it is less messy to eat in front of my colleagues be it at café or at my desk:)
While Khichdi can be made using any kind of lentil and rice I end up choosing mostly brown rice and yellow split lentils in my version for the obvious reasons.
When am trying to lose weight
- I need more complex and fiber rich carbs that provide full nutrition and keep me full for longer, Brown rice is my fav complex carb and if you know why hop on to this brown rice for weight loss post but be sure to come back to taste some khichdi guys!
- I need more protein from different lentils,Moong dal is very light in texture and easy to digest while providing your body enough protein.
- And I hardly use less than 2 tablespoons of oil for the whole prep so yes we have got enough fats but with less calories and more taste!
I will normally pair it with an omelette or tofu stir fry so to add more protein to my meal.
And yes the focus of this blog is not photography but can’t ignore my love for food photography !!
The whole preparation came upto some 1100 calories and I have chosen to have as 4 meals so the calories came up to 271 for each portion. While it is important to count your calories don’t get too much obsessed with it and treat them a guidelines to eat healthy.
- 100 grams split yellow lentils
- ¾ Cup brown rice
- ½ Cup frozen soya beans
- 1 Large carrot
- 1 medium tomato chopped
- a pinch of turmeric
- Salt to taste
- 1 tablespoon olive oil
- 2 Green Chillies
- 1 teaspoon cumin
- ½ teaspoon mustard seeds
- 1 teaspoon dried mango powder
- 2 dried red chilli
- Curry leaves
- Wash brown rice and lentils well in cold running tap water and soak them for 30 min in plenty of water. This step is optional and you can skip if using a pressure cooker. If boiling in a pot soaking helps to cook the lentils faster.
- Take rice and lentils into a pressure cooker and put 5 cups of water. Add chopped carrot, chopped tomato and soya beans along with a pinch of turmeric powder.Pressure cook it until 4 whistles come.This take anytime between 20-25 minutes depending upon your cooker efficiency.
- Wait until the pressure is released and remove the lid. Add salt and mix well with a ladle.
- Heat a small non-stick pan with one tablespoon of olive oil. Add mustard seeds, once cracked add chopped chillies,dried red chillies,cumin seeds, turmeric and hinge. Fry for a minute and add amchur/dry mango powder and curry leaves. Leave for a minute and pour it over the khichdi, mix well .Add chopped coriander optionally.
Also don't use more oil for this as our goal is to have a low carb low fat meal.