Fenugreek (Methi) & Moong Dal Khichdi
A gentle moong dal khichdi tempered with methi seeds, cumin and ghee, a soft one-pot meal for new mothers that brings plant protein and iron.
- Iron source
- Protein source
- One-pot
Why you'll love this
Soft, porridge-like and mildly spiced with cumin and a touch of methi, this is the one-pot khichdi many families cook in the first weeks after a baby arrives.
Good for: Lunch · Dinner · Comfort food · New mothers · Breastfeeding
Total Time
35 min
Serves
2 people
Calories
320 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre4 g
- Iron2.8 mg
- Protein12 g
- Magnesium55 mg
Why it can be useful after birth
After delivery your body is recovering from blood loss and, if you breastfeed, needs a little extra energy and plenty of fluids. This soft moong dal khichdi gives plant protein and some iron in a form that is easy to eat. The methi seeds are a traditional touch, used here in a normal cooking amount; research on any food increasing milk supply is limited.
Protein
Yellow moong dal makes up half of this khichdi and brings about 12 g of protein per bowl, which helps the body repair tissues in the weeks after birth.
From: yellow moong dal
Iron
Moong dal adds plant iron, which helps make haemoglobin to carry oxygen in your blood; that matters after the blood loss of delivery.
From: yellow moong dal
Fibre
Dal and rice cooked this soft still give a fair amount of fibre, which helps keep bowel movements regular; have a glass of water with your bowl.
From: moong dal, rice
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Rice – 1/2 cup
- Yellow moong dal – 1/2 cup
- Fenugreek seeds – 1/2 tsp
- Ghee – 1.5 tbsp
- Cumin seeds – 1/2 tsp
- Turmeric powder – 1/4 tsp
- Asafoetida (hing) – a pinch
- Salt – to taste
Easy substitutions
Asafoetida (hing) → Gluten-free hing, or leave it out
Many hing powders are blended with wheat flour, so this keeps the khichdi gluten-free.
Rice → Brown rice
Adds more fibre; soak it for 30 minutes and allow an extra whistle or two.
How to make it
- 1
Wash rice and dal together; soak 15 minutes.
- 2
Heat ghee in a pressure cooker; add cumin seeds, fenugreek seeds, and hing.
- 3
Add rice, dal, turmeric, salt, and 3 cups water.
- 4
Pressure cook for 3-4 whistles until soft and porridge-like.
- 5
Serve warm with an extra spoon of ghee on top.
Pregnancy-friendly tips
- Squeeze lemon over your bowl or serve it with tomato and cucumber kachumber; the vitamin C helps your body absorb the iron from the dal.
- Keep chai and coffee for between meals rather than with this khichdi, as they reduce how much plant iron you absorb.
- Serve with a bowl of curd for extra protein and calcium.
Safety note
- The methi seeds here are a cooking amount (1/2 tsp for two bowls). Larger amounts, methi water or supplements can upset the stomach, cause a maple-like smell in sweat and urine and lower blood sugar; people allergic to peanuts or chickpeas may react to fenugreek.
Contains: Milk, Wheat (gluten)
Frequently asked questions
Will the methi in this khichdi help my milk supply?
Fenugreek is a traditional choice for new mothers, but studies are mixed and any effect may be small or partly psychological. Frequent feeding and a good latch matter most; a lactation consultant can help if you are worried.
Can I add vegetables to this khichdi?
Yes. Carrot, peas, spinach or bottle gourd cook in the same time and add fibre and colour; add a little more water.
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