Masala Khichdi
India • Vegetarian
How to Make Masala Khichdi (Traditional & Healthy Version)
Masala Khichdi is a beloved comfort food across India, known for its soothing flavors, ease of digestion, and nutritional balance. Traditionally prepared with rice (chawal), split yellow moong dal, and an assortment of fresh vegetables, this one-pot dish is spiced with classic Indian masalas and tempered with ghee or oil. The aroma of cumin, hing, and turmeric wafting through the kitchen is reminiscent of home-cooked meals during festivals and family gatherings. Khichdi holds a special place in Indian households, especially in states like Gujarat, Maharashtra, and Rajasthan, where it is often enjoyed as a wholesome snack or light meal. Its versatility allows it to be customized for various occasions, from Navratri fasting to Makar Sankranti celebrations. The subtle blend of spices and the addition of seasonal veggies make Masala Khichdi both flavorful and nourishing. As a staple vegetarian dish, it’s gentle on the stomach, making it ideal for all age groups, including young children and the elderly. With its balanced macros and comforting taste, Masala Khichdi is a perfect choice for those seeking a healthy yet satisfying Indian meal.
Ingredients(for 1 medium bowl (approx. 250g))
- 1/2 cup Rice (chawal) (short or medium-grain preferred)
- 1/2 cup Yellow moong dal (split moong dal)
- 1 cup Mixed vegetables (carrot, beans, peas, potatoes (aloo))
- 1 small Onion (finely chopped)
- 1 medium Tomato (chopped)
- 1 Green chili (finely chopped (hari mirch)) - optional
- 1 tsp Ginger (grated (adrak))
- 1 tsp Cumin seeds (jeera)
- 1/2 tsp Turmeric powder (haldi)
- 1/2 tsp Red chili powder (lal mirch) - optional
- a pinch Asafoetida (hing) - optional
- to taste Salt
- 1 tbsp Ghee or oil (use oil for vegan version)
- 2 tbsp Coriander leaves (finely chopped (dhaniya)) - optional
- 2.5-3 cups Water
Instructions
- 1
Wash rice and moong dal thoroughly under running water. Soak them together for 10 minutes to ensure even cooking and better texture.
10 minutes
Soaking reduces cooking time and improves digestibility.
- 2
Heat ghee or oil in a pressure cooker or heavy-bottomed pan. Add cumin seeds and let them splutter, then add a pinch of hing.
2 minutes
Using ghee adds aroma and traditional flavor; oil keeps it vegan.
- 3
Add chopped onions and sauté until translucent. Stir in grated ginger and green chili, sauté for a minute.
3 minutes
Sautéing onions brings out their natural sweetness and depth.
- 4
Mix in chopped tomatoes and cook until soft. Add turmeric, red chili powder, and salt. Stir well.
3 minutes
Allow masalas to cook well for enhanced flavor and color.
Why This Dish is Healthy
This healthy Masala Khichdi recipe is ideal for calorie-conscious individuals due to its low-fat content and high fiber. Moong dal is easy to digest and rich in protein, supporting muscle health, while the vegetables boost immunity and provide slow-releasing energy. With minimal oil and the option to use brown rice for extra fiber, Masala Khichdi supports weight management, gut health, and sustained satiety. It’s a complete meal in itself, making healthy eating simple and delicious.
Masala Khichdi is a powerhouse of balanced nutrition. Rice provides complex carbohydrates for energy, while moong dal supplies essential plant-based protein and dietary fiber. The inclusion of various vegetables adds vitamins A, C, and K, minerals like potassium and magnesium, and antioxidants. Spices such as turmeric and cumin not only enhance flavor but also offer anti-inflammatory and digestive benefits. This dish is low in saturated fat and can be made gluten-free, making it suitable for a wide range of dietary needs.
Pro Tips
- 💡Tip 1: Use fresh, seasonal vegetables for better taste and nutrition.
- 💡Tip 2: Stir in a spoon of homemade dahi for extra probiotics and creaminess.
- 💡Tip 3: For a richer flavor, add a small bay leaf or whole spices during tempering.
Storage & Serving
Store leftover Masala Khichdi in an airtight container in the refrigerator for up to 2 days. Reheat with a splash of water to restore creamy texture before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
