Nutritional Facts of Fada Ni Khichdi ( Gujarati Recipe), Calories in Fada Ni Khichdi ( Gujarati Recipe)

by Tarla Dalal
This calorie page has been viewed 1782 times

Course
Dinner

How many calories does one serving of Fada Ni Khichdi have?

One serving of Fada Ni Khichdi gives 396 calories. Out of which carbohydrates comprise 237 calories, proteins account for 62 calories and remaining calories come from fat which is 97 calories.  One serving of Fada Ni Khichdi provides about 20 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Fada Ni Khichdi recipe. Fada ni khichdi is a wholesome one dish meal that can be served for breakfast, lunch, or any time of the day for that matter. Made with nutritious broken wheat and yellow moong dal simmered with vegetables and spices, this dish is quite wholesome and does not even require any grand accompaniments. Just serve with plain or masala curd, to make a delectable meal.

Is Fada Ni Khichdi healthy?

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

Let's understand the Ingredients.

What's good.

1. Dalia ( Broken Wheat, Bulgar Wheat) : High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that. See here for detailed 8 amazing benefits of dalia.

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. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

4. Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism.  Is green peas good for diabetics and see full benefits of green peas

What's the problem?

5. Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and over weight individuals have Fada ni Khichdi ?

Yes, but control portion size, drop the potatoes and reduce the quantity of ghee. High Fibre in dalia aids in managing Diabetes and further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. What's also good about this recipe is that it has a mix of vegetables and dal. 

Can healthy individuals have Fada ni Khichdi ?

Yes, but drop the potatoes. We suggest you pair it with homemade curds using cows milk or low fat curds or or a low fat cucumber raita.  

Fada Ni Khichdi is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Vitamin C :  Vitamin C is a great defence against coughs and colds.

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

5. Phosphorous Phosphorous works closely with calcium to build bones. 

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

7. 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.

8. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.  

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 396 calories that come from Fada Ni Khichdi?

Walking (6 kmph) = 1hr 59 mins

Running (11 kmph) = 40 mins

Cycling (30 kmph) = 53 mins       

Swimming (2 kmph) = 1hr 8 mins

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

Value per serving% Daily Values
Energy396 cal20%
Protein15.4 g28%
Carbohydrates59.3 g20%
Fiber7.9 g32%
Fat10.8 g16%
Cholesterol0 mg0%
VITAMINS
Vitamin A146.7 mcg3%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2.8 mg23%
Vitamin C21 mg52%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)72.8 mcg36%
MINERALS
Calcium69.7 mg12%
Iron3.9 mg19%
Magnesium109.6 mg31%
Phosphorus169.3 mg28%
Sodium28 mg1%
Potassium661 mg14%
Zinc1.4 mg14%
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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