Weight loss Khichdi: How to make Khichdi for weight loss

  • Prep Time
    30 min
  • Cook Time
    20 min
  • Serving
    1
  • View
    260

In a single serving of weight loss khichdi gives you around 329 kilocalories. This khichdi for weight loss is made up of little millets. Little millet is also known as samai rice in Hindi, in Telugu we call it as samalu. Usually we make khichdi with rice and dal as base ingredients which increases the carbs and calories of the khichdi.

Weight loss khichdi | Khichdi recipe | Khichdi

However, in order to suit this khichdi for veg diet plans to make the khichdi healthier and more nutritious I am replacing the rice with the little millets. This will increase the protein and fiber values of the weight loss khichdi. 

It’s very easy to prepare a weight loss khichdi recipe. All we need is little millets, split lentils (dal) and some vegetables, it’s a one pot meal. The best part with little millet khichdi is we don’t need to soak little millet for 10 hours before cooking, only 30 min soaking is sufficient. However, the other millets like foxtail millet, kodo millet etc, need to be soaked for 10 hours before making khichdi.

Before jumping to weight loss khichdi lets some facts about little millet.

Known facts about little millets

  1. Little millets are also known as samai rice.
  2. It contains good amount of fiber, 7.7 gm per 100 gm portion
  3. It is loaded with iron also, 9.3 mg per 100 grams.
  4. It is rich in fiber also, especially soluble fiber, 2.27 gm per 100 grams. Fiber has basically two forms, insoluble fiber, soluble fiber. Insoluble fiber helps to improve digestion, regulate the bowel moment, and prevents constipation. On the other hand, soluble fiber helps in weight loss control the blood sugar level and helps to control cholesterol levels also.
  5. It is a gluten free grain, so those who are gluten intolerant can also have little millets.

Ingredients

Ingredients of weight loss khichdi

Nutrition

Nutrition in weight loss khichdi Serving – Single serving

  • Daily Value*
  • Calories - 329.07 kCal, which is 16.45 % of the daily value for RDA of 2000 kCal
  • Protein - 13.47 gm, that is 17.96 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 49.85 gm, around 18.13 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat - 7.36 gm, approximately 11.04 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 13.79 gm, nearly 36.29 % of the daily value for RDA of 38 gm
  • Vitamin A - 317.19 mcg, roughly 35.24 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.33 mg, almost 27.50 % of the daily value for RDA of 1.2 mg
  • Vitamin B2 - 0.12 mg, which is 9.23 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 2.06 mg, that is 12.88 % of the daily value for RDA of 16 mg
  • Vitamin B6 - 0.33 mg, around 25.38 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 156.54 mcg, approximately 39.14 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 80.56 mg, roughly 201.40 % of the daily value for RDA of 40 mg
  • Vitamin D - 12.36 mcg, almost 247.20 % of the daily value for RDA of 5 mcg
  • Vitamin E - 0.55 mg, which is 36.67 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 43.53 mcg, that is 36.28 % of the daily value for RDA of 120 mcg
  • Calcium - 81.96 mg, around 8.20 % of the daily value for RDA of 1000 mg
  • Phosphorus - 231.77 mg, approximately 33.11 % of the daily value for RDA of 700 mg
  • Iron - 3.3 mg, nearly 41.25 % of the daily value for RDA of 8 mg
  • Magnesium - 110.57 mg, roughly 27.64 % of the daily value for RDA of 400 mg
  • Copper - 630 mcg, almost 70.00 % of the daily value for RDA of 900 mcg
  • Manganese - 0.95 mg, which is 41.30 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0.05 mcg, that is 0.11 % of the daily value for RDA of 45 mcg
  • Zinc - 2.18 mg, around 19.82 % of the daily value for RDA of 11 mg
  • Chromium - 0.02 mcg, approximately 0.06 % of the daily value for RDA of 35 mcg
  • Selenium - 30.14 mcg, nearly 54.80 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 16.92 gm, roughly 169.20 % of the daily value for RDA of 10 gm
  • VitaminB7 - 43.37 mcg, almost 144.57 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 20.28 gm, which is 33.80 % of the daily value for RDA of 60 gm
  • Cholesterol - 54.14 mg, that is 216.56 % of the daily value for RDA of 25 mg
  • Potassium - 759 mg, around 16.15 % of the daily value for RDA of 4700 mg
  • Sodium - 71.54 mg, approximately 4.77 % of the daily value for RDA of 1500 mg
  • Omega 3 - 152.95 mg, nearly 25.49 % of the daily value for RDA of 600 mg
  • Omega 6 - 915.12 mg, roughly 152.52 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age and physical activities. Nutritional values calculated for this weight loss khichdi are approximate and may not include ingredients below 1 gram. Readers may calculate the nutritional values to their own satisfaction based on the local food data and RDA values as set by the local health authority from time to time.

Frequently asked questions

The main ingredient used in making khichdi is rice and legumes. Sometimes they are the only ingredients which make the khichdi high in carbs and possibly high in calories for the same serving size. Khichdi is a one pot meal and can be prepared in minutes. Perhaps many on veg diet plans may be curious about adding weight loss khichdi in their meal.

However, it is equally important to ensure that you feel full after eating the weight loss khichdi and get fewer calories than the regular meal. To ensure this you will have to add more vegetables and replace low fiber cereals with high fiber alternatives such as millets. Eating a high fiber meal gives you satiety and helps you avoid frequent eating in your weight loss journey. If your weight loss khichdi qualifies to this criterion, then Yes, khichdi is good for weight loss.

One should look for a high fiber, high protein and low carb meal for weight loss. If you make the weight loss khichdi with the traditional ingredients, it is unlikely to be low carb and high in fiber. You will have to experiment with the ingredients of the khichdi. Replacing rice with millets is a good start. You may choose legumes high in fiber

It is also a fact that millets are equally high in calories for the same portion as compared with rice. The main difference lies in the glycemic index and amount of fiber. So, if you take an equal amount of millets as you take rice, you will perhaps end up getting similar calories. You also will have to reduce the quantity of cereals and add lots of fiber rich vegetables to make up the weight.

This will increase the amount of fiber, proteins and reduce the calories in your weight loss khichdi, such khichdi is best for weight loss.

Calories in khichdi depend upon their ingredients. You can make khichdi with plain rice and split green gram which may have calories around 500 to 550 calories in a plate of khichdi depending upon serving but less fiber.

You can also make khichdi from moth beans and wheat bulgur and some vegetables. In that case, you will get around 450 to 500 kilocalories in a plate of khichdi. However, you will get better proteins and fiber.

There is another variant of khichdi which is this weight loss khichdi that provides around 300 to 350 calories in a plate of khichdi. Moreover, you may get an equal amount of fiber for fewer calories.

Calories in a plate of khichdi depend upon the size of the plate and the portion size. Irrespective of any ingredient, if your portion size increases, your calories intake will also increase.

    Cooking method

    Step 1

    Take a bowl, add 3 spoon little millets, wash 2 - 3 times and add enough water soak it for 20 - 30 min.

    Step 2

    Take another bowl, add 1.5 spoon green gram dal and 1.5 spoon lentils, mix well and wash it for 2 - 3 times.
    * Note - If you don’t have lentils (masoor dal), you can take 3 spoon green gram dal or moong dal instead.

    Step 3

    Wash and peel carrot and bottle gourd.

    Step 4

    Wash and chop all the vegetables finely.

    Step 5

    Take a steel pressure cooker, Heat it. Add 1 tsp ghee (you can make this recipe with oil also, but I prefer to make weight loss khichdi or millet upma in ghee as it gives a different taste to the recipe).

    Step 6

    Then add 1 tsp of cumin seeds, add 1 pinch of asafoetida, after that add Green peas and fry it for 3-4 min.

    Step 7

    Then add onion and fry it for 3-4 min, until onion changes its colour.

    Step 8

    Once the onion is fried add ginger garlic paste and green chilli to it, fry it for 2 more minutes on a medium flame.

    Step 9

    Then add all chopped vegetables, spices like turmeric, coriander powder and salt as per taste and fry for 5 - 8 min until the veggies are semi cooked.

    Step 10

    Then add a little millet and dal to it, fry for another 1 min.

    Step 11

    Then add 1 cup water and pressure cook for 2 whistles.

    Step 12

    Garnish with coriander leaves.

    Step 13

    Our healthy high protein, high fiber weight loss khichdi is ready to serve.

    Step 14

    You may serve weight loss khichdi with 1 glass buttermilk. Serve hot.

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