Wholesome Khichdi ( Pregnancy Cookbook)
by Tarla Dalal
Khichdi is a meal that is complete in itself. It is a misconception that khichdi is meant only for sick people. I have added grated vegetable to add more fibre to this recipe. The rice and dal provide plenty of protein and carbohydrates and also folic acid. This recipe is good throughout your pregnancy but it is best suited for the third trimester and lactation because it is a concentrated source of nutrients which you will require throughout this period.
Wholesome Khichdi ( Pregnancy Cookbook) recipe - How to make Wholesome Khichdi ( Pregnancy Cookbook)
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
3/4 cup rice (chawal) washed and drained
3/4 cup moong dal (split green gram) washed and drained
1 cup grated bottle gourd (doodhi / lauki)
1 cup grated carrot
1/2 tbsp ghee
1 tsp cumin seeds (jeera)
1/2 tsp asafoetida (hing)
6 black peppercorns (kalimirch)
1 bayleaf (tejpatta)
4 cloves (laung / lavang)
1/2 tsp turmeric powder (haldi)
salt to taste
For Serving
curds
- Method
- Heat the ghee in a pressure cooker, add the cumin seeds.
- Once the seeds crackle, add the asafoetida, peppercorns, bayleaf and cloves and sauté on a medium flame for a few seconds.
- Add the bottle gourd and carrot and sauté on a medium flame for 1 minute.
- Add the moong dal, rice, turmeric powder, salt and 3 ½ cups of water and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid.
- Mix well to combine the rice and dal together.
- Serve hot with fresh curds.
| Energy | 271 cal |
| Protein | 12.2 g |
| Carbohydrates | 50.7 g |
| Fiber | 6 g |
| Fat | 2.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 450.3 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.7 mg |
| Vitamin C | 3.1 mg |
| Folic Acid | 63.9 mcg |
| Calcium | 55.9 mg |
| Iron | 2.1 mg |
| Magnesium | 86.5 mg |
| Phosphorus | 331.1 mg |
| Sodium | 21.4 mg |
| Potassium | 533.9 mg |
| Zinc | 1.7 mg |