(Muscle Nourishing | Fiber-Rich | Gut-Supportive | Balanced One-Pot Meal)
Ingredients (Serves 1–2):
- Quinoa – 30 grams
- Chana dal – 5 grams
- Moong dal – 5 grams
- Toor dal – 10 grams
- Red lentil (masoor dal) – 5 grams
- Mixed sprouts – 25 grams
- Carrot & beetroot – ¼ cup, chopped
- Spinach – ¼ cup, chopped
- Onion & tomato – 2 tbsp each, chopped
- Ghee – 1 tsp
- Cumin seeds – ½ tsp
- Hing (asafoetida) – a pinch
- Turmeric, black pepper, rock salt – to taste
- Lemon juice & fresh coriander – to garnish
- Water – 2–2.5 cups (adjust as needed)
Instructions:
- Wash and soak all dals and quinoa for 20–30 mins.
- In a pressure cooker/pot, heat ghee, add cumin seeds and hing.
- Add onions, sauté until soft. Add tomatoes, cook till mushy.
- Add vegetables, spinach, and all soaked grains/legumes. Mix well.
- Add spices, salt, and water. Pressure cook for 3–4 whistles or simmer until soft.
- Stir in lemon juice and garnish with coriander before serving.
- Pair with a bowl of curd or mint raita for complete nutrition.
Why Recommend This Khichdi?
1. High-Protein Powerhouse:
- Quinoa + dal + sprouts = complete amino acid profile
- Great for vegetarians and muscle repair
2. Gut Health Friendly:
- Ghee, cumin, and hing support digestion
- Fermentable fiber feeds good gut bacteria
3. Anti-Inflammatory:
- Beetroot, turmeric, and spinach reduce oxidative stress
- Ideal for PCOS, thyroid, fatigue & chronic inflammation
4. Balanced for Weight Loss & Sugar Control:
- Low GI, high satiety, and full of fiber
- Keeps you full and energized for hours
Diet Tips:
- Perfect for lunch or early dinner
- Can be used in high-protein meal plans, diabetic diets, or recovery nutrition
- Add a side of curd or flaxseed chutney for gut & skin benefits
- Avoid overcooking sprouts for nutrient retention