Prep Time30 min
Cook Time20 min
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
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.
You can also look at dalia khichdi here. But, before jumping to this weight loss khichdi lets know some facts about little millet.
Known facts about little millets used in weight loss khichdi
- Little millets are also known as samai rice.
- It contains good amount of fiber, 7.7 gm per 100 gm portion
- It is loaded with iron also, 9.3 mg per 100 grams.
- 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.
- It is a gluten free grain, so those who are gluten intolerant can also have little millets.
Ingredients Of Weight loss Khichdi
Nutrition in weight loss khichdi
Serving size: 1 bowl weight loss khichdi
Calories in weight loss khichdi
a. Calories in weight loss khichdi are 329.07 kCal; as much as 16.45 % of male DRI of 2000 kCal. Therefore, it can attain 21.94 % of female DRI of 1500 kCal.
b. Protein forms 16.37 % of the calories
c. Carbs form 60.60 % of the calories in weight loss khichdi.
d. Fats form 20.13 % of the calories.
Macros in weight loss khichdi
a. Protein in weight loss khichdi – 13.47 gm, particularly 17.96 % of male DRI of 75 gm. Further, it can complete 23.95 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in weight loss khichdi – 49.85 gm, therefore, is 18.13 % of male DRI of 275 gm. Therefore, it can achieve 24.17 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in weight loss khichdi – 7.36 gm, notably 11.04 % of male DRI of 66.67 gm. As a result, a woman gets 14.72 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in weight loss khichdi – 13.79 gm, thus is, 36.29 % of male DRI of 38 gm. Consequently, females get 55.16 % of female DRI of 25 gm.
e. Soluble Fibre – 16.92 gm, particularly 169.20 % of male DRI of 10 gm. Consequently, females will get as much as 171.60 % of female DRI of 9.86 gm.
f. Total Free Sugar – 20.28 gm, which is not only 33.80 % of male DRI of 60 gm but also 40.56 % of female DRI of 50 gm.
Vitamins in weight loss khichdi
a. Vitamin A – 317.19 mcg, as much as 35.24 % of male DRI of 900 mcg. Furthermore, women can get as much as 45.31 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.33 mg, particularly 27.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 30.00 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.12 mg, therefore, is 9.23 % of male DRI of 1.3 mg. Besides, women also get 10.91 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 2.06 mg, notably 12.88 % of male DRI of 16 mg and 14.71 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.33 mg, thus is, 25.38 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 43.37 mcg, therefore, is 144.57 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 156.54 mcg, as much as 39.14 % 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) – 80.56 mg, therefore, is 89.51 % of male DRI of 90 mg. Further, it is 107.41 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 12.36 mcg, notably 247.20 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.55 mg, thus is, 3.67 % of DRI of 15 mg for males and females.
l. Vitamin K – 43.53 mcg, as much as 36.28 % of male DRI of 120 mcg and 48.37 % of female DRI of 90 mcg.
Minerals in weight loss khichdi
a. Calcium – 81.96 mg, particularly 8.20 % of DRI of 1000 mg for males and females.
b. Phosphorus – 231.77 mg, therefore, is 33.11 % of DRI of 700 mg for males and females.
c. Iron – 3.3 mg, notably 41.25 % of male DRI of 8 mg and 18.33 % of female DRI of 18 mg.
d. Magnesium – 110.57 mg, thus is, 27.64 % of male DRI of 400 mg and 35.67 % of female DRI of 310 mg.
e. Copper – 630 mcg, as much as 70.00 % of DRI of 900 mcg for males and females.
f. Manganese – 0.95 mg, particularly 41.30 % of male DRI of 2.3 mg and 52.78 % of female DRI of 1.8 mg.
g. Molybdenum – 0.05 mcg, therefore, is 0.11 % of DRI of 45 mcg for males and females.
h. Zinc – 2.18 mg, notably 19.82 % of male DRI of 11 mg. At the same time, women get 27.25 % of female DRI of 8 mg.
i. Chromium – 20 mcg, thus is, 57.14 % of male DRI of 35 mcg. Besides, women too get 80.00 % of female DRI of 25 mcg.
j. Selenium – 30.14 mcg, as much as 54.80 % of DRI of 55 mcg for males and females.
k. Cholesterol – 54.14 mg,
l. Potassium – 759 mg, as much as 16.15 % of DRI of 4700 mg for males and females.
m. Sodium – 71.54 mg, particularly 4.77 % of DRI of 1500 mg for males and females.
n. Omega 3 – 152.95 mg, therefore, is 25.49 % of DRI of 600 mg for males and females,
o. Omega 6 – 915.12 mg, not only 152.52 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of weight loss khichdi are approximate and may have variance.
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.
Take a bowl, add 3 spoon little millets, wash 2 - 3 times and add enough water soak it for 20 - 30 min.
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.
Wash and peel carrot and bottle gourd.
Wash and chop all the vegetables finely.
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).
Then add 1 tsp of cumin seeds, add 1 pinch of asafoetida, after that add Green peas and fry it for 3-4 min.
Then add onion and fry it for 3-4 min, until onion changes its colour.
Once the onion is fried add ginger garlic paste and green chilli to it, fry it for 2 more minutes on a medium flame.
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.
Then add a little millet and dal to it, fry for another 1 min.
Then add 1 cup water and pressure cook for 2 whistles.
Garnish with coriander leaves.
Our healthy high protein, high fiber weight loss khichdi is ready to serve.
You may serve weight loss khichdi with 1 glass buttermilk. Serve hot.