High Protein Khichdi

Elevate your comfort food game with this nutrient-packed High Protein Khichdi, a wholesome spin on the classic Indian dish. Made with protein-rich quinoa and split yellow moong dal, this one-pot wonder is further boosted with chickpeas, green peas, and vibrant spinach. Subtly spiced with fragrant cumin seeds, mustard seeds, and turmeric, it’s a hearty meal that comes together effortlessly in just 45 minutes. Perfect for meal prep or a cozy weeknight dinner, this satisfying khichdi delivers a balanced dose of plant-based protein, fiber, and vitamins. Garnished with fresh cilantro, it’s a deliciously nourishing dish that’s naturally gluten-free, easy to digest, and big on flavor.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Quinoa
• 1 cup Split yellow moong dal (lentils)
• 0.5 cup Chickpeas, cooked
• 0.5 cup Green peas, fresh or frozen
• 1 cup Spinach, chopped
• 1 medium Carrot, diced
• 1 medium Onion, chopped
• 1 medium Tomato, chopped
• 1 teaspoon Ginger, grated
• 2 cloves Garlic, minced
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper, ground
• 2 tablespoons Oil
• 5 cups Water
• 2 tablespoons Cilantro, chopped

Directions

Step 1

Rinse the quinoa and moong dal under cold running water until the water runs clear. Set aside to drain.

Step 2

In a large pot or pressure cooker, heat oil over medium heat.

Step 3

Add cumin seeds and mustard seeds to the hot oil. Let them sizzle until they start to pop.

Step 4

Add the chopped onions and sauté until they turn translucent.

Step 5

Stir in the grated ginger and minced garlic. Cook for about 1-2 minutes until fragrant.

Step 6

Add chopped tomatoes and cook until they soften, stirring occasionally.

Step 7

Mix in the turmeric powder, salt, and black pepper, and cook for another minute.

Step 8

Add the drained quinoa and moong dal to the pot. Stir to combine with the spices and vegetables.

Step 9

Pour in the water, stir, and bring the mixture to a boil.

Step 10

Add the diced carrots, green peas, spinach, and chickpeas.

Step 11

If using a pressure cooker, secure the lid and cook on medium-high heat until 2 whistles. Reduce the heat to low and let it cook for another 5 minutes. Turn off the heat and allow the pressure to release naturally.

Step 12

If using a regular pot, cover and cook on low heat for about 25-30 minutes until everything is cooked through and the khichdi reaches your desired consistency.

Step 13

Once done, remove from heat and let it sit for a few minutes. Stir gently.

Step 14

Garnish with chopped cilantro before serving.

Nutrition Facts

Serving size	2152.3 grams (2152.3g)

Amount per serving	% Daily Value*
Calories	1885

Total Fat 47.40g	61%
Saturated Fat 3.00g	15%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 3724mg	162%
Total Carbohydrate 277.40g	101%
Dietary Fiber 36.30g	130%
Total Sugars 19.90g
Protein 92.50g	185%

Vitamin D 0IU	0%
Calcium 519mg	40%
Iron 28mg	155%
Potassium 4176mg	89%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.4%

Protein: 19.4%

Carbs: 58.2%