Nutritional Facts of Buckwheat, Moong and Vegetable Khichdi, Calories in Buckwheat, Moong and Vegetable Khichdi

by Tarla Dalal
This calorie page has been viewed 799 times

Cuisine
Jain Rice

Course
Khichdi

How many calories does one serving of Buckwheat, Moong Dal and Vegetable Khichdi have?

One serving of Buckwheat, Moong and Vegetable Khichdi gives 175 calories. Out of which carbohydrates comprise 129 calories, proteins account for 30 calories and remaining calories come from fat which is 17 calories.  One serving of Buckwheat, Moong and Vegetable Khichdi provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Buckwheat, Moong and Vegetable Khichdi recipe. Khichdi is light for the stomach, yet filling and nourishing. They often say soup is good for the soul, but I would say, "Khichdi is good for my soul". The aroma of this khichdi is irresistible, as it has been cooked with the aromatic spices. Buckwheat is commonly called as kutto or kutti no daro. This recipe is a variation of traditional khichdi in which rice is replaced with buckwheat due to its low glycemic index and high fibre content.

Is Buckwheat, Moong Dal and Vegetable Khichdi healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Buckwheat Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women. Buckwheat keeps your heart healthy and high in fibre and diabetic friendly. Buckwheat is a rich plant based source of protein and excellent option for Vegetarians. See here for 13 benefits of buckwheat

2. Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

3. Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation, good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

Can diabetics, heart patients and over weight individuals Buckwheat, Moong Dal and Vegetable Khichdi  have  ?

Yes, this is healthy but when having cereals such as jowarbajrabuckwheatragioats and barley, it's best to have some low fat curds with it for diabetics to reduce the carbohydrate load and it is recommended to control portion size of the cereal. Good for heart and weight loss but control portion size. Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly.

Can healthy individuals have Buckwheat, Moong Dal and Vegetable Khichdi  ?

This is a meal by itself and very healthy. We suggest you pair it with homemade curds using cows milk or low fat curds or or a low fat cucumber raita.  

Low Fat Curds
Low Fat Curds

Buckwheat, Moong Dal and Vegetable Khichdi is good for

1. Healthy Recipes Lifestyle

2. Weight Loss

3. Diabetic Khichdi

4. Healthy Heart Khichdi

5. Pregnancy Iron Rich Foods

6. Kids high fibre

7. Low choleseterol rice, khichdi

8. Pregnancy Khichdi

9. Senior Citizens with Diabetes

10. Senior citizen with heart and cholesterol issues

Buckwheat, Moong and Vegetable Khichdi  is high in

1. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

4. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 175 calories that come from Buckwheat, Moong and Vegetable Khichdi?

Walking (6 kmph) = 53 mins

Running (11 kmph) = 18 mins

Cycling (30 kmph) = 23 mins       

Swimming (2 kmph) = 30 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy175 cal9%
Protein7.4 g13%
Carbohydrates32.2 g11%
Fiber5 g20%
Fat1.9 g3%
Cholesterol0 mg0%
VITAMINS
Vitamin A120.1 mcg3%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.9 mg16%
Vitamin C4.5 mg11%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)31.4 mcg16%
MINERALS
Calcium40.8 mg7%
Iron6.2 mg30%
Magnesium98.8 mg28%
Phosphorus43.2 mg7%
Sodium14.2 mg1%
Potassium294.3 mg6%
Zinc1.2 mg12%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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