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Prep Time20 min
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Cook Time20 min
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Serving1
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This Dalia Khichdi for weight loss is low in calories and rich in proteins and fiber. Dalia khichdi calories are just 333 kcal per serving but provides 1/3rd of day’s total fiber. Let’s see how to make this dalia khichdi for weight loss.
Highlights of Dalia Khichdi for weight loss
Low calorie recipe
With just 333 kcal dalia khichdi calories per serving this can be your best one pot meal in your diet plans.
High protein moderate carbs
Dalia Khichdi for weight loss has around 14 grams of proteins which is satisfies 19% to 25% of protein needs of male and female. It also contains 32 grams of carbs. This Dalia Khichdi for weight loss can also be added to moderate carb meal where your daily calorie consumption through all the meals does not exceeds 200 gm.
Nutrient - rich
This Dalia Khichdi for weight loss is rich in nutrients. The khichdi contains good amount of B vitamins. This Dalia Khichdi also provides good plant based vitamin D & around 93% of vitamin C in a single serving.
Apart from vitamins this Dalia Khichdi recipe is also high in iron, phosphorus, magnesium, copper, manganese, molybdenum, zinc, chromium and potassium. The nutrient values of single serving are around 30% to 90% of daily requirement and are provided in the nutrition table.
Good for hemoglobin
Those who have anemia or low hemoglobin may be profited by this Dalia khichdi recipe as single serving can give more than half of the male’s daily requirement of iron and 26% of iron needs of female. Dalia khichdi can be taken by pregnant ladies too who don’t have gluten sensitivity.
High blood pressure
Dalia khichdi is providing around 1040 mg of potassium which is very high compared to the calories we are getting from it. Such khichdi may be beneficial for patients with high blood pressure or potassium deficient people.
Weight lossÂ
This Dalia khichdi recipe can provide 50% of the daily fiber requirement of female. It is a high fiber recipe that can help you keep full for a longer time thus making you eat less calories. An ideal recipe for weight loss diet. Drink plenty of water with this khichdi.
Diabetes & Cholesterol
The Dalia khichdi is high in proteins and fiber and chromium; hence it may help in managing your blood glucose levels and lipid levels as well.
Precautions
Broken may induce allergic reactions for patients gluten sensitivity. If you have skin allergy consult your doctor before having gluten food.
Further being high fiber recipe drink plenty of water with this khichdi during your weight loss diet
Read More healthy recipes
Best time to have Dalia khichdi for weight loss – Lunch
Ingredients
Ingredients of Dalia Khichdi for weight loss
Nutrition of Dalia khichdi for weight loss compared with male and female RDA
Serving size: 1 Dalia khichdi for weight loss
Calories in Dalia khichdi for weight loss
a. Calories in Dalia khichdi for weight loss are 333.15 kCal; 16.66 % of male DRI of 2000 kCal. Therefore, it can attain 22.21 % of female DRI of 1500 kCal.
b. Protein forms 17.10 % of the calories
c. Carbs form 62.76 % of the calories in Dalia khichdi for weight loss .
d. Fats form 17.34 % of the calories.
Macros in Dalia khichdi for weight loss
a. Protein in Dalia khichdi for weight loss – 14.24 gm, particularly 18.99 % of male DRI of 75 gm. Further, it can complete 25.32 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in Dalia khichdi for weight loss – 52.27 gm, therefore, is 19.01 % of male DRI of 275 gm. Therefore, it can achieve 25.34 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in Dalia khichdi for weight loss – 6.42 gm, notably 9.63 % of male DRI of 66.67 gm. As a result, a woman gets 12.84 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in Dalia khichdi for weight loss – 11.89 gm, thus is, 31.29 % of male DRI of 38 gm. Consequently, females get 47.56 % of female DRI of 25 gm.
e. Soluble Fibre – 3 gm, particularly 30.00 % of male DRI of 10 gm. Consequently, females will get as much as 30.43 % of female DRI of 9.86 gm.
f. Total Free Sugar – 5.86 gm, which is not only 9.77 % of male DRI of 60 gm but also 11.72 % of female DRI of 50 gm.
Vitamins in Dalia khichdi for weight loss
a. Vitamin A – 137.78 mcg, as much as 15.31 % of male DRI of 900 mcg. Furthermore, women can get as much as 19.68 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.3 mg, particularly 25.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 27.27 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.14 mg, therefore, is 10.77 % of male DRI of 1.3 mg. Besides, women also get 12.73 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 2.27 mg, notably 14.19 % of male DRI of 16 mg and 16.21 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.4 mg, thus is, 30.77 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 7.77 mcg, therefore, is 25.90 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 103.58 mcg, as much as 25.90 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 83.17 mg, therefore, is 92.41 % of male DRI of 90 mg. Further, it is 110.89 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 10.03 mcg, notably 200.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.35 mg, thus is, 2.33 % of DRI of 15 mg for males and females.
l. Vitamin K – 41.9 mcg, as much as 34.92 % of male DRI of 120 mcg and 46.56 % of female DRI of 90 mcg.
Minerals in Dalia khichdi for weight loss
a. Calcium – 63.34 mg, particularly 6.33 % of DRI of 1000 mg for males and females.
b. Phosphorus – 262.67 mg, therefore, is 37.52 % of DRI of 700 mg for males and females.
c. Iron – 4.69 mg, notably 58.63 % of male DRI of 8 mg and 26.06 % of female DRI of 18 mg.
d. Magnesium – 106.5 mg, thus is, 26.63 % of male DRI of 400 mg and 34.35 % of female DRI of 310 mg.
e. Copper – 650 mcg, as much as 72.22 % of DRI of 900 mcg for males and females.
f. Manganese – 1.47 mg, particularly 63.91 % of male DRI of 2.3 mg and 81.67 % of female DRI of 1.8 mg.
g. Molybdenum – 40 mcg, therefore, is 88.89 % of DRI of 45 mcg for males and females.
h. Zinc – 2.41 mg, notably 21.91 % of male DRI of 11 mg. At the same time, women get 30.13 % of female DRI of 8 mg.
i. Chromium – 10 mcg, thus is, 28.57 % of male DRI of 35 mcg. Besides, women too get 40.00 % of female DRI of 25 mcg.
j. Selenium – 19.92 mcg, as much as 36.22 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0 mg,
l. Potassium – 755.65 mg, as much as 16.08 % of DRI of 4700 mg for males and females.
m. Sodium – 25.53 mg, particularly 1.70 % of DRI of 1500 mg for males and females.
n. Omega 3 – 96.6 mg, therefore, is 16.10 % of DRI of 600 mg for males and females,
o. Omega 6 – 1920.41 mg, not only 320.07 % of DRI of 600 mg for males and females.
Directions
Let's Make Dalia khichdi for weight loss
Wash and chop all the vegetables.
Wash, peel and chop ridge gourd, If you don’t have ridge gourd you can use bottle gourd or pumpkin in place of it. Cut all the vegetables.
Take a bowl add 5 spoons Dalia, and 4 spoons masoor dal (lentils).
Wash 2 - 3 times. Keep it aside.
Heat a pan. Add 1 tsp oil.
Add cumin seeds, green chili, and chopped onion.
Once onion changes its color add garlic paste and fry for 2 - 3 min.
Then add chopped capsicum, chopped ridge gourd, and chopped tomato, add little water. Mix well.
Then add spices like turmeric powder, coriander powder and salt. Mix well.
Cover it and cook for 5 min, until vegetables cooked.
Now add washed dalia and washed masoor dal.
Mix well, add 2 cups water, cover it, and cook for 15 min.
Now garnish with coriander leaves. Our healthy weight loss khichdi is ready to serve.
We can have dalia khichdi and 100 gm curd in our diet during lunch time.
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