How many calories does one serving of Bajra, Whole Moong and Green Pea Khichdi have?
One serving of Bajra, Whole Moong and Green Pea Khichdi gives 139 calories. Out of which carbohydrates comprise 84 calories, proteins account for 26 calories and remaining calories come from fat which is 30 calories. One serving of Bajra, Whole Moong and Green Pea Khichdi provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
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Watching weight or on a diet or want to eat something supremely nutritious or healthy? We have got a perfect one pot meal recipe for you that is bajra whole monng and green pea khichdi.
Think comfort food, and khichdi is the first option that comes to mind. Easy to make, a one pot dish dinner, and a one dish meal, the khichdi is the epitome of convenience. Breakfast, brunch, supper or dinner, if you want a simple meal in a hurry, look no further than the humble healthy green pea bajra and whole moong khichdi.
The procedure for making bajra whole moong and green pea khichdi is very simple, all you need to do is soak moong dal and bajra for 5 hours. Bajra is a little difficult to digest and you can’t add the whole bajra directly in the khichdi as it takes longer time to cook. The outer husk which has a slight bitter taste needs to be removed so it is necessary to soak bajra before using. Further, once they are soaked drain them well. Next, to make moong dal, bajra and green pea khichdi, transfer the soaked bajra and moong dal in a pressure cooker, add green peas, enough water and pressure cook until 5 whistles. Furthermore, for the tempering take ghee in a deep kadai or a non stick pan, add cumin seeds, asafoetida, onions and tomatoes. Next to enhance the taste of our nutritious khichdi add ginger garlic and green chilli paste. Add Indian spices like turmeric powder and red chilli powder and cook well. Mash well with back of the spoon or a potato masher, add the cooked bajra, whole moong and green peas, add water to adjust the consistency cook well and our khichdi is ready!!
You can serve bajra whole moong and green pea khichdi with kadhi or you can relish it with curd. Usually bajra khichdi is served with ghee and jaggery. I make this diabetic friendly khichdi for my father in law who is a diabetic and side by side also for whole family as this low calorie khichdi is also and a good way to eat healthy.
Is Bajra,Whole Moong and Green Pea Khichdi healthy?
Yes, this is a healthy khichdi. Made from bajra, moong, green peas, onions, tomatoes and Indian spices.
Let's understand the Ingredients.
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 a healthy heart. See here for the detailed benefits of bajra flour.
Moong Dal ( Green Moong Dal ) : 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. 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.
Green Peas : 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.
Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions.
Can diabetics, heart patients and over weight individuals have Bajra, Whole Moong and Green Pea Khichdi?
Yes, they can, BUT for diabetics it is recommended to control serving size. Though the glycemic index of bajra is high, it's glycemic load is low and it has a high fibre count. It has been paired with protein rich whole moong to counter effect the glycemic index of bajra. Thus with restricted portion size, this khichdi is a healthier option than rice based khichdi for diabetics.
Bajra is high in protein and is a complete protein for vegetarians when combined with moong dal for weight loss.
Can healthy individuals have Bajra, Whole Moong and Green Pea Khichdi?
Yes, this is a healthy khichdi recipe without any use of rice. So enjoy it.
1. Whole bajra is the hero ingredient of this khichdi. It abounds in fiber, iron, protein and other micronutrients, which any obese person focuses on.
2. Replacing the high glycemic index rice in the khichdi, the barja not only lends nutrients but also shows up on low glycemic index scale comparatively. Thus it keeps you full for long hours and leads to a slow and steady rise in blood sugar levels.
3. Green moong dal perfectly blends with bajra to give the necessary creamy and smooth texture to the khichdi while providing additional amount of protein.
4. Moreover green peas add colour, texture and more fiber to this khichdi.
5. Onions and the spices work their magic wand by boosting flavour and the tomatoes add in a dose in vitamin A which acts as an antioxidant to reduce inflammation in the body.
6. In all, it’s a perfect one dish dinner for those who want to enjoy a satisfying fare while stocking up on all the necessary nutrients at the same time.
What is a healthy accompaniment to this khichdi?
We suggest you pair it with homemade curds using cows milk or low fat curds.
Low Fat Curds
Bajra, Whole Moong and Green Pea Khichdi is good for
1. Healthy Lifestyle
2. Weight Loss
3. Diabetic Khichdi
4. Helathy 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
Bajra, Whole Moong and Green Pea Khichdi is high in
1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
2. Vitamin C : Vitamin C is a great defence against coughs and colds.
3. Phosphorous : Phosphorous works closely with calcium to build bones.
4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.
5. 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.
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 139 calories that come from Bajra, Whole Moong and Green Pea Khichdi?
Walking (6 kmph) = 42 mins
Running (11 kmph) = 14 mins
Cycling (30 kmph) = 19 mins
Swimming (2 kmph) = 24 mins
Note: These values are approximate and calorie burning differs in each individual.