High-Protein Moong Dal Vegetable Khichdi
A light, easy-to-digest khichdi of moong dal, rice and mixed vegetables, a one-pot prenatal meal with plant protein and fibre in every bowl.
- Protein source
- High fibre
- One-pot
Why you'll love this
Soft, soothing and gently seasoned with cumin and turmeric, this one-pot khichdi is pure comfort. Everything goes into the pressure cooker together, so dinner is ready with almost no effort.
Good for: Lunch · Dinner · Queasy days · Comfort food · Light meal
Total Time
35 min
Serves
2 people
Calories
340 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Calories340 kcal
- Protein14 g
- Carbohydrates48 g
- Fat8 g
- Fibre8 g
Why it can be useful during pregnancy
Khichdi is light, plain and easy to eat in small portions, which some people find helpful on queasy days in pregnancy. Moong dal gives it plant protein and the vegetables add fibre, so even a simple bowl is a balanced meal.
Protein
Moong dal is the main protein here, giving about 14 g per bowl, which helps build your baby's growing tissues even when you only feel like something plain.
From: moong dal
Fibre
Moong dal and a cup of mixed vegetables add fibre, which helps keep bowel movements regular; sip water through the meal.
From: moong dal, mixed vegetables
Easy to digest
Soft-cooked moong dal and rice with just a teaspoon of ghee make a low-fat, gently spiced bowl, the kind of plain, starchy food often suggested when you feel sick.
From: moong dal, rice, ghee
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
- ½ cup moong dal
- ¼ cup rice
- 1 cup mixed vegetables
- 1 tsp ghee
- ½ tsp cumin seeds
- ¼ tsp turmeric
- Salt to taste
- 3 cups water
Easy substitutions
ghee → a neutral oil such as sunflower
Makes the khichdi dairy-free and vegan.
rice → brown rice or broken wheat (dalia)
Slower-release grains if you have gestational diabetes; dalia adds gluten, and both need a little more water.
How to make it
- 1
Rinse the moong dal and rice, then combine them with the vegetables in a pressure cooker.
- 2
Add ghee, cumin, turmeric, salt, and water. Cook until soft and well blended.
- 3
Serve warm, garnished with fresh coriander.
Pregnancy-friendly tips
- Squeeze lemon over your bowl; the vitamin C helps your body absorb the plant iron in moong dal.
- Serve with a bowl of curd for extra protein and calcium.
- Use iodised salt, and on very queasy days eat a small bowl slowly rather than a big plate.
Safety note
Contains: Milk
Frequently asked questions
Can I eat khichdi when I have morning sickness?
Yes, a small bowl of plain khichdi is the kind of bland, low-fat food many people manage on queasy days. If you cannot keep food or fluids down for 24 hours, feel very weak, or have pain or fever, contact your doctor or midwife.
Does khichdi have enough protein for a meal?
At about 14 g per bowl it is a fair amount. Adding curd, paneer or an extra handful of dal makes it more filling in the 2nd and 3rd trimesters, when your protein needs go up.
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