Nutritional Facts of Masoor Dal and Vegetable Khichdi, Calories in Masoor Dal and Vegetable Khichdi

by Tarla Dalal
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How many calories does one serving of Masoor Dal Vegetable Khichdi have?

One serving of Masoor Dal Vegetable Khichdi gives 345 calories. Out of which carbohydrates comprise 249 calories, proteins account for 58 calories and remaining calories come from fat which is 36 calories.  One serving of Masoor Dal and Vegetable Khichdi provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Masoor Dal Vegetable Khichdi recipe serves 4.

345 calories for 1 serving of Masoor Dal and Vegetable Khichdi, Cholesterol 0 mg, Carbohydrates 62.2g, Protein 14.6g, Fat 4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Masoor Dal and Vegetable Khichdi.

See Masoor Dal and Vegetable Khichdi | tadkewali masoor dal khichdi | Bengali masoor dal khichuri | healthy masoor dal khichdi | with 33 amazing images.

masoor dal and vegetable khichdi recipe | tadkewali masoor dal khichdi | Bengali masoor dal khichuri | healthy masoor dal khichdi is a nourishing one dish meal. Learn how to make tadkewali masoor dal khichdi.

Need an iron-boost? Go for this soothing Bengali masoor dal khichuri! Made of a wholesome combination of dal, rice and vegetables cooked with aromatic spices, this traditional khichdi gives several nutrients including a significant amount of iron (4.2 mg) per serving.

Flavourful and nutritious, this sumptuous healthy masoor dal khichdi is a complete meal in its own right. Use of brown rice and vegetables add on to its fibre count, which is necessary for a healthy digestive system. Fibre is also a nutrient which helps to manage cholesterol levels and thus can be enjoyed by heartpatients.

The tadkewali masoor dal khichdi is also a good source of protein – a nutrient which helps to build cell health. B vitaminsmagnesiumphosphoruspotassium and zinc are a few other nutrients this khichdi is enriched with.

Tips for masoor dal and vegetable khichdi. 1. Do not forget to soak the masoor dal as it helps to reduce the cooking time. 2. Healthy individuals can omit the use of potatoes and reduce the quantity of brown rice and proportionately increase the quantity of masoor dal.

Is Masoor Dal and Vegetable Khichdi healthy?

Yes, but with some minor changes. Made from masoor dal, green peas, potatoes, french beans, onions, brown rice and spices.

Let's understand the Ingredients.

What's good.

Masoor Dal : 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. 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. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal

French Beans ( Fansi ) : French Beans is rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism.  Is green peas good for diabetics and see full benefits of green peas

Brown Rice : The glycemic indiex of brown rice is 20% lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. Being a complex carbohydrate and low in GI. It is suitable for people on weight loss diet. See article is brown rice good for you

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and over weight individuals have Masoor Dal and Vegetable Khichdi ?

Yes, you can. But remove the potatoes from the recipe and cut the amount of brown rice used by a bit.

Can healthy individuals have Masoor Dal and Vegetable Khichdi?

Yes, cut the potatoes out if possible. 

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

ow 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 |

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

  1. Phosphorus Phosphorus works closely with calcium to build bones. 45% of RDA.
  2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 40% of RDA.
  3. 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). 35% 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. 31% of RDA.
  5. Vitamin B3, Niacin Rich Recipes : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.  29% of RDA.
  6. 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 ). 27% of RDA.
  7. 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.  21% of RDA. 

How to burn 345 calories that come from Masoor Dal and Vegetable Khichdi?

Walking (6 kmph) = 1hr 44 mins

Running (11 kmph) = 35 mins

Cycling (30 kmph) = 46 mins       

Swimming (2 kmph) = 59 mins

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


Value per serving% Daily Values
Energy349 cal17%
Protein14.9 g27%
Carbohydrates63 g21%
Fiber7.8 g31%
Fat4.1 g6%
Cholesterol0 mg0%
Vitamin A171.3 mcg4%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)3.5 mg29%
Vitamin C14.7 mg37%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)36 mcg18%
Calcium62.8 mg10%
Iron4.5 mg21%
Magnesium121.6 mg35%
Phosphorus272.4 mg45%
Sodium8 mg0%
Potassium416.8 mg9%
Zinc2.3 mg23%
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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