Nutritional Facts of Bajra, Whole Moong and Green Pea Khichdi

This calorie page has been viewed 1948 times Last Updated : Feb 20,2019



CUISINE
Rajasthani Khichdi, Pulao
COURSE
Khichdi
COOKING METHOD
Pressure Cooker
Bajra, Whole Moong and Green Pea Khichdi

How many calories does one serving of Bajra, Whole Moong and Green Pea Khichdi have?

One serving of Bajra, Whole Moong and Green Pea Khichdi  gives 139 calories. Out of which carbohydrates comprise 84 calories, proteins account for 26 calories and remaining calories come from fat which is 30 calories.  One serving of Bajra, Whole Moong and Green Pea Khichdi provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Bajra, Whole Moong and Green Pea Khichdi recipe

Is Bajra,Whole Moong and Green Pea Khichdi healthy? 

Yes, this is a healthy khichdi. Made from bajra, moong, green peas, onions, tomatoes and Indian spices.

Let's understand the Ingredients.

What's good.

Bajra flour : Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet.  Bajra is a great option for those on a gluten free diet. Bajra is rich in Magnesium which improves insulin response by lowering insulin resistance which is good for Diabetics and a healthy heart. See here for the detailed benefits of bajra flour
 

Moong Dal ( Green Moong Dal ) : Moong dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Moong Dal is heart and diabetes friendly. Moong Dal or Split Green Gram are high in Fibre and 1 cup of cooked Moong dal gives 28.52% of your daily Fibre requirements. See here for 9 fabulous benefits of Moong Dal.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Can diabetics, heart patients and over weight individuals have Bajra, Whole Moong and Green Pea Khichdi?

Yes, they can, BUT for diabetics it is recommended to control serving size. Though the glycemic index of bajra is high, it's glycemic load is low and it has a high fibre count. It has been paired with protein rich whole moong to counter effect the glycemic index of bajra. Thus with restricted portion size, this khichdi is a healthier option than rice based khichdi for diabetics. 

Bajra is high in protein and is a complete protein for vegetarians when combined with moong dal for weight loss. 

Can healthy individuals have Bajra, Whole Moong and Green Pea Khichdi?

Yes, this is a healthy khichdi recipe without any use of rice. So enjoy it.

What is a healthy accompaniment to this khichdi?

We suggest you pair it with homemade curds using cows milk or low fat curds

Low Fat Curds
Low Fat Curds

Bajra, Whole Moong and Green Pea Khichdi is good for

1. Healthy Lifestyle

2. Weight Loss

3. Diabetic Khichdi

4. Helathy Heart Khichdi

5. Pregnancy Iron Rich Foods

6. Kids high fibre

7. Low choleseterol rice, khichdi

8. Pregnancy Khichdi

9. Senior Citizens with Diabetes

10. Senior citizen with heart and cholesterol issues

 

Bajra, Whole Moong and Green Pea Khichdi  is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Phosphorous Phosphorous works closely with calcium to build bones. 

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism,             prevents heart diseases and helps produce red blood cells. 

5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood        sugar levels and hence super for diabetics. Consume more fruits, vegetables,            moong, oats, matki, whole grains.

 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 139 calories that come from Bajra, Whole Moong and Green Pea Khichdi?

Walking (6 kmph) = 42 mins

Running (11 kmph) = 14 mins

Cycling (30 kmph) = 19 mins       

Swimming (2 kmph) = 24 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy139 cal7%
Protein6.4 g12%
Carbohydrates21 g7%
Fiber5.8 g23%
Fat3.3 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A200.8 mcg4%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C14.6 mg36%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)109.4 mcg55%
MINERALS
Calcium52.1 mg9%
Iron2 mg10%
Magnesium45 mg13%
Phosphorus117.2 mg20%
Sodium12.2 mg1%
Potassium244.7 mg5%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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