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

by Tarla Dalal
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Jain Rice

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

One serving of Buckwheat, Moong and Vegetable Khichdi gives 190 calories. Out of which carbohydrates comprise 138 calories, proteins account for 34 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.

Buckwheat, Moong and Vegetable Khichdi recipe serves 6.

190 calories for 1 serving of Buckwheat, Moong Dal and Vegetable Khichdi, Cholesterol 0 mg, Carbohydrates 34.7g, Protein 8.4g, Fat 1.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Buckwheat, Moong and Vegetable Khichdi.

See Buckwheat, Moong and Vegetable Khichdi recipe | buckwheat vegetable khichdi | healthy kuttu vegetable khichdi | with 33 amazing images.

buckwheat moong and vegetable khichdi recipe | buckwheat vegetable khichdi | healthy kuttu vegetable khichdi is a pleasing one dish meal with all the flavours and nutrients in one dish. Learn how to make buckwheat vegetable khichdi.

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 the soul too". The aroma of this buckwheat vegetable khichdi is irresistible, as it has been cooked with the aromatic spices.

Buckwheat is commonly called as kutto or kutti no daro. This dalia vegetable khichdi is a variation of traditional khichdi in which rice is replaced with buckwheat due to its low glycemic index and high fibrecontent. The addition of more fibre from mixed vegetables, makes it suitable for diabeticsheart and weight-watchers. It can be served with low fat curds, or karela kadhi, to make a satisfying meal.

Moong dal, on the other hand, is a good source of protein. This helps to nourish the cells of the body and also boosts metabolism. This healthy kuttu vegetable khichdi is also abounds in B vitaminswhich are necessary to all perform many reactions in the body and also maintain nerve and muscle health. With enough iron from this khichdi, you can boost your haemoglobin levels too.

Tips for buckwheat moong and vegetable khichdi. 1. Wash with your fingers only once as we want to remove the starch from the buckwheat. 2. Green chillies can be replaced with green chilli paste. 3. After cooking, if you wish to you can discard the cloves and peppercorns.

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 rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 40% of RDA.
  2. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 32% of RDA.
  3. 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.  30% of RDA. 
  4. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 22% of RDA.
  5. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 19% of RDA.

How to burn 190 calories that come from Buckwheat, Moong and Vegetable Khichdi?

Walking (6 kmph) = 57 mins

Running (11 kmph) = 19 mins

Cycling (30 kmph) = 25 mins       

Swimming (2 kmph) = 32 mins

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

Value per serving% Daily Values
Energy190 cal10%
Protein8.4 g15%
Carbohydrates34.7 g12%
Fiber5.5 g22%
Fat1.9 g3%
Cholesterol0 mg0%
Vitamin A126.7 mcg3%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)2.1 mg17%
Vitamin C7.4 mg19%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)37.8 mcg19%
Calcium44.6 mg7%
Iron6.4 mg30%
Magnesium110.5 mg32%
Phosphorus45.5 mg8%
Sodium15.3 mg1%
Potassium340.3 mg7%
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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