Nutritional Facts of Lapsi Khichdi, Calories in Lapsi Khichdi

by Tarla Dalal
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How many calories does one serving of lapsi khichdi have?

One serving (210 grams) of Lapsi Khichdi gives 122 calories. Out of which carbohydrates comprise 83 calories, proteins account for 21 calories and remaining calories come from fat which is 19 calories.  One serving of Lapsi Khichdi provides about 6.1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Lapsi Khichdi recipe makes 1260 grams, serves 6, 210 grams per serving.

122 calories for 1 serving of Lapsi Khichdi, Cholesterol 0 mg, Carbohydrates 20.7g, Protein 5.2g, Fat 2.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Lapsi Khichdi.

See lapsi khicdi recipe | Bengali style dalia vegetable khichuri | healthy masoor dal lapsi khichdi | with 38 amazing images.

lapsi khichdi is a nutritious khichdi made with bulgur wheat, yellow moong dal, vegetables and spices. Learn how to make lapsi khichdi recipe | Bengali style dalia vegetable khichuri | healthy masoor dal lapsi khichdi |

Simple one-pot and nutritious Bengali style dalia vegetable khichuri is a hearty and flavorful dish that is made with broken wheat (dalia), loads of fresh veggies and lentils. Khichuri is a popular Bengali dish and a flavourful comforting meal which is often served for dinner or lunch. is my go-to meal for busy days.

healthy masoor dal lapsi khichdi is easy to make dish, minimally spiced and very filling with all the veggies and fiber.

Bengali style dalia vegetable khichuri is rich in vitamin Cvitamin B1phosphorus, it aids in weight loss as well as it contains only 122 calories per serving.

pro tips to make lapsi khichdi: 1. Instead of broken wheat you can use quinoa also to make this khichdi. 2. Khichdi tends to thicken as it cools down, you can add little water and re-heat before serving. 3. Instead of masoor dal you can use yellow moong dal to make this recipe.
 

Is Lapsi Khichdi healthy?

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

Let's understand the Ingredients.

What's good.

1. Dalia ( Broken Wheat, Bulgar Wheat) : High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that. See here for detailed 8 amazing benefits of dalia.

2. Masoor Dal  (split red lentils), Whole Massor : 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. 1 cup of cooked Masoor dal gives 5.77 grams of iron which is 27.47% of the total daily recommendation of iron for an adult. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

4. Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

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. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Can diabetics, heart patients and overweight individuals have Lapsi Khichdi ?

Yes, but control portion size, reduce the quantity of ghee. High Fibre in dalia aids in managing Diabetes and further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes.  

Can healthy individuals have Lapsi Khichdi ?

Yes. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.

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

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 28% of RDA.
  2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
  3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 20% of RDA.

What is a healthy accompaniment to this khichdi?

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

low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

 

Value per serving% Daily Values
Energy122 cal6%
Protein5.2 g9%
Carbohydrates20.7 g7%
Fiber2.9 g12%
Fat2.1 g3%
Cholesterol0 mg0%
VITAMINS
Vitamin A249.9 mcg5%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C11.2 mg28%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)11.5 mcg6%
MINERALS
Calcium34.2 mg6%
Iron2.1 mg10%
Magnesium39.4 mg11%
Phosphorus121.7 mg20%
Sodium8.5 mg0%
Potassium161.8 mg3%
Zinc0.5 mg5%
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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