Nutritional Facts of Barley Vegetable Khichdi

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Barley Vegetable Khichdi

How many calories does one serving of Barley Vegetable Khichdi have?

One serving of Barley Vegetable Khichdi gives 148 calories. Out of which carbohydrates comprise 103 calories, proteins account for 30 calories and remaining calories come from fat which is 15 calories.  One serving of Barley Vegetable Khichdi provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Barley Vegetable Khichdi recipe.There is no better way to end a busy day, than with a bowl of khichdi and curds. However, those who suffer from acidity often have to stay away from rice-based khichdi. However, you can have this Barley Vegetable Khichdi instead, because barley is more stomach-friendly. The veggies give the khichdi a nice texture and flavour, which is improved further by a simple but effective tempering.Make sure you serve this khichdi immediately as it is made with barley.

Is Barley Vegetable Khichdi healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Barley (Jao) Barley is diabetic and pregnancy friendly. A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. Additionally folate, potassium and magnesium also work together to support a healthy heart The B vitamins (thiamineriboflavin and niacin) along with magnesium and potassium have been identified in supporting nerve health and lowering high blood pressure. See here for 9 benefits of barley and why you should eat it. 

Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

Doodhi (bottle gourd, lauki) : With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics. See the 10 benefits of bottlegourd article for complete information. 

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet. Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly.

Can diabetics, heart patients and over weight individuals have Barley Vegetable Khichdi?

Yes, this recipe is good for diabetics, heart and weight loss. Barley is diabetic and pregnancy friendly. A high fiber diet for years has been paired with reduced risk of heart disease. Carrots relieve constipation, lower blood pressure, have fibre and lower cholesterol.

What is a healthy accompaniment to this Khichdi?

We suggest you pair it with homemade curds using cows milk or low fat curdslauki pudine ka raitamixed veggie raita, low calorie spinach raita or a cucumber and pudina raita.

Mixed Veggie Raita

Mixed Veggie Raita

Can healthy individuals have Barley Vegetable Khichdi?

Yes. 

Barley Vegetable Khichdi is high in

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

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

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

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 148 calories that come from Barley Vegetable Khichdi?

Walking (6 kmph) = 44 mins

Running (11 kmph) = 15 mins

Cycling (30 kmph) = 20 mins       

Swimming (2 kmph) = 25 mins

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

Value per per serving% Daily Values
Energy148 cal7%
Protein7.4 g13%
Carbohydrates25.8 g9%
Fiber3.6 g14%
Fat1.7 g3%
Cholesterol0 mg0%
VITAMINS
Vitamin A357 mcg7%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C2.5 mg6%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)39 mcg20%
MINERALS
Calcium38.7 mg6%
Iron1.4 mg7%
Magnesium36.3 mg10%
Phosphorus126.4 mg21%
Sodium14.1 mg1%
Potassium337.5 mg7%
Zinc0.9 mg9%
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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