Nutritional Facts of Palak Bajra Khichdi, Calories in Palak Bajra Khichdi

by Tarla Dalal
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How many calories does one serving of Palak Bajra Khichdi have?

One serving of Palak Bajra Khichdi gives 249 calories. Out of which carbohydrates comprise 155 calories, proteins account for 47 calories and remaining calories come from fat which is 47 calories.  One serving of Palak Bajra Khichdi provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Palak Bajra Khichdi recipe. Here is a super easy, super tasty way to capitalise on the health benefits of millets like bajra and nachni, which are not only very nutritious but also help to keep us warm in winter, improve nutrient absorption and build muscle tissue. Preparing millets like pearl millet is no rocket science. You need to just soak, pressure cook and temper to make a tasty khichdi. There can be no easier way to prepare a tasty and healthy one-pot lunch or dinner!

Is Palak Bajra Khichdi healthy?

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

Let's understand the Ingredients.

What's good.

Bajra flour Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet.  Bajra is a great option for those on a gluten free diet. Bajra is rich in Magnesium which improves insulin response by lowering insulin resistance which is good for Diabetics and healthy heart but to be had in restricted quantity and had with low fat curds or raita to minimise the carb impact. See here for the 18 benefits of bajra flour and why you should have it.

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

Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Can diabetics, heart patients and over weight individuals have Palak Bajra Khichdi?

Yes, this recipe is good for diabetics, heart and weight loss. Bajra is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet.  Bajra is a great option for those on a gluten free diet. 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.

What is a healthy accompaniment to this khichdi?

We suggest you pair it with homemade curds using cows milk or low fat curds

Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk

Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk

Palak Bajra Khichdi also taste very good with lauki pudine ka raitamixed veggie raita, low calorie spinach raita or a cucumber and pudina raita.  

Cucumber and Pudina Raita

Cucumber and Pudina Raita

Can healthy individuals have Palak Bajra Khichdi ?

Yes.

Palak Bajra Khichdi is high in

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

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

3. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

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 249 calories that come from Palak Bajra Khichdi?

Walking (6 kmph) = 1 hr 15 mins

Running (11 kmph) = 25 mins

Cycling (30 kmph) = 33 mins       

Swimming (2 kmph) = 43 mins

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

Value per serving% Daily Values
Energy249 cal12%
Protein11.8 g21%
Carbohydrates38.8 g13%
Fiber6.3 g25%
Fat5.2 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A1346.8 mcg28%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.5 mg12%
Vitamin C6.3 mg16%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)86.8 mcg43%
MINERALS
Calcium58.8 mg10%
Iron4.1 mg20%
Magnesium88.5 mg25%
Phosphorus86.2 mg14%
Sodium25.4 mg1%
Potassium512.9 mg11%
Zinc1.8 mg18%
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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