How many calories does one serving of Bajra Khichdi with Green Moong Dal have?

One serving of Bajra Khichdi with Green Moong Dal gives 253 calories. Out of which carbohydrates comprise 159 calories, proteins account for 48 calories and remaining calories come from fat which is 46 calories.  One serving of Bajra Khichdi with Green Moong Dal provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Bajra Khichdi with Green Moong Dal recipe. Millets are wonder foods – our very own, local super foods! Apart from being treasure troves of nutrition, they all have some exclusive benefits too. If you take millets like bajra and nachni, they keep our system warm in the winters and help absorb nutrients and build muscle tissue. Here is a wonderfully tasty and equally easy way to consume bajra. The Bajra Khichdi with Green Moong Dal is a comforting one-dish meal, which you can serve for lunch or dinner. It has a great mouth-feel, and the combo of bajra with green moong dal also has a very good taste.

Is Bajra Khichdi with Green Moong Dal healthy?

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

Let's understand the Ingredients.

What's good.

1. 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.

2. Moong Dal ( Green Moong Dal ) : Moong dal or green moong dal  is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially  red blood cells and is pregnancy friendly. Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. Moong Dal is heart and diabetes friendly. Moong Dal or Split Green Gram are high in Fibre and 1 cup of cooked Moong dal gives 28.52% of your daily Fibre requirements. See here for 9 fabulous benefits of Moong Dal.

3. 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 A, Vitamin 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, blood pressure and overweight individuals have Bajra Khichdi with Green Moong Dal?

Bajra Khichdi with Green Moong Dal is a wholesome, high-fibre, and protein-rich meal that combines the goodness of bajra (black millet) and green moong dal (split green gram). This comforting khichdi is ideal for those seeking a balanced, heart-healthy, and diabetic-friendly meal. Bajra is rich in magnesium, iron, and fibre, which help in managing blood sugar levels and improving heart health. Moong dal adds an extra punch of plant-based protein that keeps you full for longer, aiding in weight loss and better metabolism. The use of ghee, cumin seeds, hing, and turmeric not only enhances the flavour but also supports digestion and provides anti-inflammatory benefits.

This Bajra Moong Dal Khichdi is especially suitable for people with diabetes, high blood pressure, and those on a weight management plan. By using restricted salt and a controlled amount of ghee, it becomes a perfect one-pot meal for maintaining blood pressure while still delivering rich taste and nourishment. Serve it hot with fresh curd (dahi) to add probiotics that further support gut health. This humble yet powerful dish truly proves that healthy eating can be both delicious and satisfying.

What is a healthy accompaniment to this Khichdi?

We suggest you pair it with homemade curds using cows milk or low fat curds, lauki pudine ka raita, mixed veggie raita, low calorie spinach raita or a cucumber and pudina raita.  

Mixed Veggie Raita

Can healthy individuals have Bajra Khichdi with Green Moong Dal?

Yes. 

Bajra Khichdi with Green Moong Dal is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. Protein is 20% of RDA.

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy. Folic Acid  is 21% of RDA. 

3. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium. Magnesium is 18% of RDA.

4. Phosphorous : Phosphorous works closely with calcium to build bones. Phosphorous is 23% od RDA.

5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.  Vitamin B1 is 18% of RDA. 

6. 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. Fiber is 20% of RDA.

7. Iron is 19% of RDA.

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 253 calories that come from Bajra Khichdi with Green Moong Dal?

Walking (6 kmph) = 1hr 16 mins

Running (11 kmph) = 25 mins

Cycling (30 kmph) = 34 mins       

Swimming (2 kmph) = 43 mins

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