Indian · lunch, dinner
One-Pot Masala Khichdi
Video by Your Food Lab on YouTube · Open on YouTube
- Vegetarian
- Gluten-free with a swap: Most asafoetida (hing) is blended with wheat flour: use a gluten-free one or leave it out
- Nut-free
Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.
Rice, two dals and a pot full of vegetables give each serve about 15 g of protein and 13 g of fibre, and make it rich in folate and vitamin C. Just 1 tbsp of ghee and 1 tsp of oil for the whole pot.
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Ingredients 27
Method
Tap a time to watch that step in the video.
- Wash the rice and both dals together 2–3 times until the water runs clear, then soak in plenty of water for 10–15 minutes while you prep the vegetables. 0:37
- Heat the ghee and oil in a pressure cooker. Crackle the cumin seeds, then add the bay leaves, dried red chilli, asafoetida and onion and cook 2–3 minutes until translucent. Add the ginger, garlic and green chilli and cook 1–2 minutes on high. 1:39
- Add the tomato with a pinch of salt and cook on high until soft. Lower the heat, stir in the turmeric, Kashmiri chilli and coriander powder, then add the potato, carrot, cauliflower, beans and peas and stir on high for a minute. 2:21
- Drain the rice and dal and add them with 8 cups of water and salt to taste. Close the lid and cook for 4 whistles on medium. 3:00
- Let the pressure release naturally. Open, stir gently, add a little hot water to loosen it to your liking and cook 1–2 minutes more. 3:30
- Finish with a pinch of garam masala, roasted kasuri methi and fresh coriander. Serve hot with curd, pickle, papad and sliced onion. 4:01
Tip. Use any vegetables you have. Leftovers thicken as they stand, so loosen with hot water when reheating. A spoon of curd (plain yoghurt) on the side adds protein.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 72%
- Protein 16%
- Fat 12%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 50% of the 67 g of net carbs come from the short-grain rice. To cut carbs, try cauliflower rice instead, or half and half.
Vitamins & minerals % of a day, one serve · tap for more
Folate High43%
172 µg a serve, mostly from yellow moong dal (46%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High31%
0.5 mg a serve, mostly from potatoes (39%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High30%
27 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium High24%
100 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K High24%
29 µg a serve. Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium High22%
1050 mg a serve, mostly from potatoes (35%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Selenium High22%
12 µg a serve, mostly from short-grain rice (78%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High21%
2.3 mg a serve, mostly from short-grain rice (26%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron High20%
3.6 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A High20%
180 µg a serve, mostly from carrot (65%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 Source10%
0.2 g a serve, mostly from oil (53%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 4
Calcium7%
85 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E7%
1 mg a serve. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Your Food Lab; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.