Moong Dal Vegetable Khichdi (Low Glycemic One-Bowl Meal)

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Moong Dal Vegetable Khichdi (Low Glycemic One-Bowl Meal)

Description

This comforting moong dal khichdi is a balanced, protein-rich one-pot meal made with split yellow lentils, vegetables, and mild spices. It’s easy to digest, naturally gluten-free, and designed to release energy slowly — making it ideal for supporting stable blood sugar levels, gut health, and sustained fullness.

 Time Required

  • Prep Time: 10 minutes

  • Cook Time: 25 minutes

  • Total Time: 35 minutes

Servings

2 servings

 Ingredients

  • ½ cup split yellow moong dal (washed and soaked 15 min)

  • 2 tbsp split moong dal or broken barley (optional for texture)

  • 1 small carrot, finely chopped

  • ¼ cup green peas

  • ½ tsp cumin seeds

  • ½ tsp mustard seeds (optional)

  • 1 tsp grated ginger

  • ½ tsp turmeric powder

  • ¼ tsp black pepper

  • ½ tsp coriander powder

  • Salt to taste

  • 1 tsp ghee or cold-pressed oil

  • 3 cups water

  • Fresh coriander leaves (optional)

  • A squeeze of lemon (optional)

 Instructions

  1. Heat ghee or oil in a pressure cooker or deep pot.

  2. Add cumin (and mustard seeds if using); let them crackle.

  3. Add ginger and sauté for 30 seconds.

  4. Add chopped carrots and peas; sauté for 2–3 minutes.

  5. Add soaked dal, turmeric, coriander powder, pepper, and salt.

  6. Pour in water, stir well.

  7. Pressure cook for 3 whistles or simmer covered for 25 minutes until soft and porridge-like.

  8. Mash lightly for a creamy consistency.

  9. Garnish with coriander and lemon if desired. Serve warm.

 Notes

  • Consistency should be soft, not watery

  • Ideal for lunch or early dinner

  • Can be eaten plain or with yogurt

 Tips

  • Add a pinch of hing (asafoetida) for better digestion

  • Use older rice or skip rice entirely to keep glycemic load low

  • Chew slowly — digestion starts in the mouth

  • Avoid pairing with sugary drinks or refined carbs

 Nutritional Information (Per Serving – Approx.)

  • Calories: 230 kcal

  • Protein: 13 g

  • Carbohydrates: 28 g

  • Fiber: 8 g

  • Fat: 6 g

  • Glycemic Load: Low–Moderate

 Health Benefits

  • ✅ Supports stable blood sugar levels

  • ✅ High in plant protein & soluble fiber

  • ✅ Gentle on digestion

  • ✅ Keeps you full longer

  • ✅ Suitable for diabetes-friendly diets

  • ✅ Anti-inflammatory spices support gut health

Note: This recipe supports blood sugar balance but is not a substitute for medical treatment.

 Q & A

Q: Can diabetics eat this daily?
A: Yes, in appropriate portions and with guidance from a healthcare provider.

Q: Can I add rice?
A: Yes — use 1–2 tbsp aged rice if needed, but lentil-only is best for glucose control.

Q: Is this good for weight loss?
A: Yes. It’s filling, nutrient-dense, and low in empty calories.

Q: Can kids or elderly eat this?
A: Absolutely. It’s soft, nourishing, and easy to digest.

Q: Can I meal prep this?
A: Yes. Refrigerate up to 2 days; reheat with warm water.

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