Nutritional Facts of Buckwheat Sprouts Khichdi, Kutto Moong Dal Sprouts Khichdi, Calories in Buckwheat Sprouts Khichdi, Kutto Moong Dal Sprouts Khichdi

by Tarla Dalal
This calorie page has been viewed 3290 times

How many calories does one serving of Buckwheat and Sprouts Khichdi have?

One serving ( 200 grams) of Buckwheat and Sprouts Khichdi gives 207 calories. Out of which carbohydrates comprise 144 calories, proteins account for 42 calories and remaining calories come from fat which is 21 calories.  One serving of Buckwheat and Sprouts Khichdi provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Buckwheat and Sprouts Khichdi makes 1200 grams of Khichdi, serves 6 with 200 grams per serving. 

207 calories for 1 serving of Buckwheat and Sprouts Khichdi, Cholesterol 0 mg, Carbohydrates 36.1g, Protein 10.5g, Fat 2.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Buckwheat and Sprouts Khichdi.

See Buckwheat and Sprouts Khichdi recipe | kutto moong dal sprouts khichdi | healthy kutto no daro sprouts and dal khichdi | with 35 amazing images.

buckwheat sprouts khichdi recipe | kutto moong dal sprouts khichdi | healthy kutto no daro sprouts and dal khichdi is a nourishing Indian fare for the entire family. Learn how to make kutto moong dal sprouts khichdi.

To make buckwheat sprouts khichdi, heat the oil in a pressure cooker and add the cloves, peppercorns and cumin seeds. When the cumin seeds crackle, add the asafoetida and sauté on a medium flame for a few seconds. Add the buckwheat and yellow moong dal and sauté on a slow flame for a few more seconds. Add the mixed sprouts, turmeric powder, green chillies, chilli powder, salt and 4 cups of water, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Serve immediately with fresh curds.

Buckwheat is commonly called as kutto or kutti no daro – in case you have any trouble making your local grocer understand! Kutto moong dal sprouts khichdi, is light on the stomach, yet filling and nourishing. The aroma of this khichdi is irresistible, as it has been cooked with an appropriate selection of Indian spices.

Moong dal and sprouts are a good source of protein, making this a very healthy and wholesome choice for pregnant women. Being paired with buckwheat instead of rice, this healthy kutto no daro sprouts and dal khichdi is a wise choice for diabeticsweight-watchersand heart disease. The fibre in it will satiate you for long hours. With 207 calories per serving, this khichdi is a meal in itself at dinner time.

Tips for buckwheat sprouts khichdi. 1. Instead of sprouts, you can add mixed vegetables. 2. Remember to serve the khichdi immediately to enjoy its flavour and texture.

Is Buckwheat and Sprouts 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. Sprouts ( mixed sprouts) Sprouts contain enzymes that aid digestion and are alkaline in nature. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.  On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin AVitamin CVitamin EVitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts.

3. 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

Can diabetics, heart patients and over weight individuals have Buckwheat and Sprouts Khichdi  ?

Yes, this is healthy but when having cereals such as jowar, bajra, buckwheat, ragi, oats 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. NOTE that this recipe has ZERO rice and is a much safer option for diabetics, weight loss and heart patients. 

Can healthy individuals have Buckwheat and Sprouts Khichdi ?


Buckwheat and Sprouts Khichdi is good for ( but control portion size)

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 and Sprouts 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). 33% 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.  29% of RDA. 
  4. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 19% of RDA.
  5. 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. 18% of RDA.


How to burn 207 calories that come from Buckwheat and Sprouts Khichdi?

Walking (6 kmph) = 1hr 2 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 28 mins       

Swimming (2 kmph) = 35 mins

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

Value per serving% Daily Values
Energy207 cal10%
Protein10.5 g19%
Carbohydrates36.1 g12%
Fiber4.4 g18%
Fat2.3 g3%
Cholesterol0 mg0%
Vitamin A21.8 mcg0%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.8 mg15%
Vitamin C0.3 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)34.5 mcg17%
Calcium58.2 mg10%
Iron6.1 mg29%
Magnesium114.9 mg33%
Phosphorus34.7 mg6%
Sodium13.4 mg1%
Potassium460.8 mg10%
Zinc1.2 mg12%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Subscribe to the free food mailer


Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?