310

kcal

14g

protein

fat

40g

carbs

Prenatal

Vegetable & Paneer Khichdi

Name: Vegetable & Paneer Khichdi
Total time: 35 min
Yield: 2 servings
Cuisine: Indian
Ingredients: Rice – 1/2 cup; Yellow moong dal – 1/4 cup; Paneer cubes – 100 g; Mixed vegetables (carrot, peas, beans) – 1 cup; Ghee – 1 tbsp; Cumin seeds – 1/2 tsp; Turmeric powder – 1/4 tsp; Salt – to taste

A one-pot khichdi of rice, lentils, paneer and vegetables — balanced protein, carbs and micronutrients in an easy-to-digest prenatal comfort meal.

One-pot
Protein source
Vegetarian

Why you'll love this

Soft, mild and cooked in one pressure cooker, this khichdi with vegetables and paneer is the bowl you want on a tired evening when you still want something wholesome.

Good for: Dinner · Lunch · Comfort food · Queasy days · Vegetarian

Total Time

35 min

Serves

2 people

Calories

310 kcal

Nutrition highlights

Estimated, per serving

310kcal

Calories

14g

Protein

Fat

40g

Carbs

Key Pregnancy Nutrients

Fibre5 g
Calcium180 mg
Vitamin A380 mcg
Vitamin B120.3 mcg

Why it can be useful during pregnancy

Khichdi is a gentle, familiar meal that many pregnant women can manage even when appetite is low. Adding paneer and mixed vegetables to the usual rice and moong dal turns it into a complete plate with protein, calcium and vitamin A from a single pot.

Protein
Moong dal and paneer together make this khichdi a good source of protein, more than a plain rice-and-dal version, to help build the baby's tissues.
From: moong dal, paneer
Calcium
Soft paneer cubes add calcium for bones and teeth, in a meal that is easy to eat on days you do not feel like chewing much.
From: paneer
Vitamin A
The carrots in the vegetable mix bring beta-carotene, which the body turns into vitamin A for eyesight, normal growth and the immune system.
From: carrot
Fibre
Peas, beans and dal cooked in with the rice make this bowl a source of fibre, so it is more filling than plain khichdi and helps keep digestion regular.
From: mixed vegetables, moong dal

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 – 1/4 cup
Paneer cubes – 100 g
Mixed vegetables (carrot, peas, beans) – 1 cup
Ghee – 1 tbsp
Cumin seeds – 1/2 tsp
Turmeric powder – 1/4 tsp
Salt – to taste

Easy substitutions

Paneer cubes → Firm tofu cubes
Keeps the protein up in a dairy-free version; fold in the same way at the end. Tofu contains soy.
Rice → Half white rice, half brown rice
Brown rice is a slow-release whole grain; it needs an extra whistle or two to soften.

How to make it

1
Wash rice and dal together; soak 15 minutes.
2
Heat ghee in a pressure cooker, add cumin seeds, then vegetables; sauté 2 minutes.
3
Add rice, dal, turmeric, salt, and 3 cups water.
4
Pressure cook for 3-4 whistles.
5
Once pressure releases, gently fold in paneer cubes and let sit 5 minutes before serving.

Pregnancy-friendly tips

For a fuller meal, add a spoon of curd and a side of cucumber or tomato salad.
If you have gestational diabetes, try half brown rice (add an extra whistle) and check your portion with your dietitian.
Khichdi thickens as it cools; loosen leftovers with hot water and reheat until steaming.

Safety note

The paneer is only warmed through by the hot khichdi, so use packaged paneer made from pasteurised milk or paneer made at home from boiled milk.

Contains: Milk

Frequently asked questions

Can I eat khichdi every day in pregnancy?

You can have it often, but vary your meals across the week so you get a mix of vegetables, pulses and grains.

Is this khichdi okay when I feel nauseous?

It is soft and mildly spiced, which some people find easier to eat in small portions when feeling sick. Keep the ghee light if rich food bothers you.

Ratings & Reviews

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