Dalia khichdi for weight loss

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
    1
  • View
    233

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.

Highlight 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 loss 

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

Nutrition of Dalia khichdi for weight loss compared with male and female RDA

  • Daily Value*
  • Macros
  • Dalia khichdi calories - 333.15 kCal, which provides 16.66 % of the daily value for RDA of 2000 kCal for males and 22.21 % of the daily value for RDA of 1500 kCal for females.
  • Protein in Dalia khichdi for weight loss - 14.24 gm, that is 18.99 % of the daily value for RDA of 75 gm for males and 25.32 % of the daily value for RDA of 56.25 gm for females. Protein RDA is set at 15% of calories.
  • Protein forms 17.10 % of the calories of Dalia khichdi for weight loss.
  • Carbs in Dalia khichdi - 52.27 gm, around 19.01 % of the daily value for RDA of 275 gm for males and 25.34 % of the daily value for RDA of 206.25 gm for females. Carbs RDA is set at 55% of calories.
  • Carbs form 62.76 % of the calories of Dalia khichdi for weight loss.
  • Fats in Dalia khichdi - 6.42 gm, approximately 9.63 % of the daily value for RDA of 66.67 gm for males and 12.84 % of the daily value for RDA of 50.00 gm for females. Fats RDA is set at 30% of calories.
  • Fats form 17.34 % of the calories of Dalia khichdi for weight loss.
  • Fiber in Dalia khichdi - 11.89 gm, nearly 31.29 % of the daily value for RDA of 38 gm for males and 47.56 % of the daily value for RDA of 25 gm for females.
  • Soluble Fiber - 3 gm, nearly 30.00 % of the daily value for RDA of 10 gm for males and 30.43 % of the daily value for RDA of 9.86 gm for females.
  • Total Free Sugar - 5.86 gm, almost 9.77 % of the daily value for RDA of 60 gm for males and 11.72 % of the daily value for RDA of 50 gm for females.
  • Vitamins
  • Vitamin A - 137.78 mcg, roughly 15.31 % of the daily value for RDA of 900 mcg for males and 19.68 % of the daily value for RDA of 700 mcg for females.
  • Vitamin B1 - 0.3 mg, almost 25.00 % of the daily value for RDA of 1.2 mg for males and 27.27 % of the daily value for RDA of 1.1 mg for females.
  • Vitamin B2 - 0.14 mg, nearly 10.77 % of the daily value for RDA of 1.3 mg for males and 12.73 % of the daily value for RDA of 1.1 mg for females.
  • Vitamin B3 - 2.27 mg, roughly 14.19 % of the daily value for RDA of 16 mg for males and 16.21 % of the daily value for RDA of 14 mg for females.
  • Vitamin B6 - 0.4 mg, which is 30.77 % of the daily value for RDA of 1.3 mg for males and 30.77 % of the daily value for RDA of 1.3 mg for females.
  • Vitamin B7 - 7.77 mcg, roughly 25.90 % of the daily value for RDA of 30 mcg for males and 25.90 % of the daily value for RDA of 30 mcg for females.
  • Vitamin B9 - 103.58 mcg, around 25.90 % of the daily value for RDA of 400 mcg for males and 25.90 % of the daily value for RDA of 400 mcg for females.
  • Vitamin B12 - 0 mcg, roughly 0.00 % of the daily value for RDA of 2.4 mcg for males and 0.00 % of the daily value for RDA of 2.4 mcg for females.
  • Vitamin C - 83.17 mg, almost 92.41 % of the daily value for RDA of 90 mg for males and 110.89 % of the daily value for RDA of 75 mg for females.
  • Vitamin D - 10.03 mcg, which is 200.60 % of the daily value for RDA of 5 mcg for males and 200.60 % of the daily value for RDA of 5 mcg for females.
  • Vitamin E - 0.35 mg, that is 2.33 % of the daily value for RDA of 15 mg for males and females.
  • Vitamin K - 41.9 mcg, around 34.92 % of the daily value for RDA of 120 mcg for males and 46.56 % of the daily value for RDA of 90 mcg for females.
  • Minerals
  • Calcium - 63.34 mg, almost 6.33 % of the daily value for RDA of 1000 mg for males and females.
  • Phosphorus - 262.67 mg, approximately 37.52 % of the daily value for RDA of 700 mg for males and females.
  • Iron - 4.69 mg, nearly 58.63 % of the daily value for RDA of 8 mg for males and 26.06 % of the daily value for RDA of 18 mg for females.
  • Magnesium - 106.5 mg, roughly 26.63 % of the daily value for RDA of 400 mg for males and 34.35 % of the daily value for RDA of 310 mg for females.
  • Copper - 650 mcg, almost 72.22 % of the daily value for RDA of 900 mcg for males and females.
  • Manganese - 1.47 mg, which is 63.91 % of the daily value for RDA of 2.3 mg for males and 81.67 % of the daily value for RDA of 1.8 mg for females.
  • Molybdenum - 40 mcg, that is 88.89 % of the daily value for RDA of 45 mcg for males and females.
  • Zinc - 2.41 mg, approximately 21.91 % of the daily value for RDA of 11 mg for males and 30.13 % of the daily value for RDA of 8 mg for females.
  • Chromium - 10 mcg, around 28.57 % of the daily value for RDA of 35 mcg for males and 40.00 % of the daily value for RDA of 25 mcg for females.
  • Selenium - 19.92 mcg, approximately 36.22 % of the daily value for RDA of 55 mcg for males and females.
  • Cholesterol - 0 mg,
  • Potassium - 755.65 mg, that is 16.08 % of the daily value for RDA of 4700 mg for males and females.
  • Sodium - 25.53 mg, around 1.70 % of the daily value for RDA of 1500 mg for males and females.
  • Omega 3 - 96.6 mg, approximately 16.10 % of the daily value for RDA of 600 mg for males and females,
  • Omega 6 - 1920.41 mg, nearly 320.07 % of the daily value for RDA of 600 mg for males and females.
  • Disclaimer - Values of RDA are for a healthy adult aged between 19 to 50 years, energy requirements may change as per gender, age and physical activities. Nutritional values are approximate and may have variance.

    Cooking method

    Let's Make Dalia khichdi for weight loss

    Step 1

    Wash and chop all the vegetables.

    Step 2

    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.

    Step 3

    Take a bowl add 5 spoons Dalia, and 4 spoons masoor dal (lentils).

    Step 4

    Wash 2 - 3 times. Keep it aside.

    Step 5

    Heat a pan. Add 1 tsp oil.

    Step 6

    Add cumin seeds, green chili, and chopped onion.

    Step 7

    Once onion changes its color add garlic paste and fry for 2 - 3 min.

    Step 8

    Then add chopped capsicum, chopped ridge gourd, and chopped tomato, add little water. Mix well.

    Step 9

    Then add spices like turmeric powder, coriander powder and salt. Mix well.

    Step 10

    Cover it and cook for 5 min, until vegetables cooked.

    Step 11

    Now add washed dalia and washed masoor dal.

    Step 12

    Mix well, add 2 cups water, cover it, and cook for 15 min.

    Step 13

    Now garnish with coriander leaves. Our healthy weight loss khichdi is ready to serve.

    Step 14

    We can have dalia khichdi and 100 gm curd in our diet during lunch time.

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