Nutritional Facts of Buckwheat Khichdi, Farali Kutto Khichdi Recipe, Vrat Recipe, Fasting Recipe

This calorie page has been viewed 1083 times Last Updated : Aug 13,2019



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Gujarati Faral, Faraal
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Maharashtrian Upvas (Fasting)
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collection of khichdi recipes
Buckwheat Khichdi, Farali Kutto Khichdi Recipe, Vrat Recipe, Fasting Recipe

How many calories does one serving of Buckwheat Khichdi have?

One serving of Buckwheat Khichdi gives 444 calories. Out of which carbohydrates comprise 222 calories, proteins account for 52 calorie and remaining calories come from fat which is 166 calories.  One serving of Buckwheat Khichdi provides about 22 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Buckwheat Khichdi recipe. One look at this recipe and you know that faaral foods can be more sumptuous and often more flavourful than everyday meals! The garnish of sesame seeds and coriander is to this khichdi what a cherry is to icing! It really boosts the aroma and flavour of the Buckwheat Khichdi. As you start making this dish, you might have some concerns about the stickiness of buckwheat, and the curdled look of the buttermilk when cooked. Worry not, everything will turn out perfectly when done! Team this irresistible khichdi with Peanut Kadhi to make a satiating meal.

Is Buckwheat Khichdi healthy?

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

Let's understand the Ingredients.

What's good.

1. Buckwheat Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women. Buckwheat keeps your heart healthy and high in fibre and diabetic friendly. Buckwheat is a rich plant based source of protein and excellent option for Vegetarians. See here for 13 benefits of buckwheat and why it's good for you. 

2. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

3. Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

What's the problem?

 Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

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

Yes, this recipe is good for diabetics, heart and weight loss BUT drop the potatoes in the recipe and use low fat curds.  Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women. Buckwheat keeps your heart healthy and high in fibre and diabetic friendly.

Can healthy individuals have Buckwheat Khichdi ?

Yes, this is healthy. 

Buckwheat, a cereal not known to many, is a good source of calcium. To stock up on your calcium and protein reserves and boost your bone health, apart from greens you should also include this cereal in your meals. Apart from buckwheat itself, other ingredients like curd, peanuts and sesame seeds used in this khichdi also lend substantial amount of calcium. In all this khichdi fulfills 27% (164.9 mg) of your daily calcium intake. Though Buckwheat Khichdi calls for 2 hours of soaking, its preparation is very easy. All you need to remember is to serve Buckwheat Khichdi immediately.

 

Buckwheat Khichdi is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

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

3. 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.

4. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

5. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

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

7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 

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

9. Vitamin B2 (riboflavin) Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables.  

10. Vitamin B3 (niacin) : Vitamin B3 helps in brain funtioning and mental health. Also healthy skin formation.  

11. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

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 444 calories that come from one serving of Buckwheat Khichdi?

Walking (6 kmph) = 2 hrs 13 mins

Running (11 kmph) = 44 mins

Cycling (30 kmph) = 59 mins       

Swimming (2 kmph) = 1 hr 16 mins

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

Value per per serving% Daily Values
Energy444 cal22%
Protein12.9 g23%
Carbohydrates55.5 g18%
Fiber7.5 g30%
Fat18.4 g28%
Cholesterol8 mg2%
VITAMINS
Vitamin A157.5 mcg3%
Vitamin B1 (Thiamine)0.7 mg70%
Vitamin B2 (Riboflavin)0.3 mg27%
Vitamin B3 (Niacin)4.9 mg41%
Vitamin C5.4 mg14%
Vitamin E1 mg7%
Folic Acid (Vitamin B9)56.7 mcg28%
MINERALS
Calcium164.9 mg27%
Iron11.6 mg55%
Magnesium195.9 mg56%
Phosphorus127.5 mg21%
Sodium25.6 mg1%
Potassium446.6 mg10%
Zinc2.2 mg22%
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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