Palak Khichdi
Palak Khichdi is a wholesome and flavorful dish that combines the goodness of spinach (palak) with the comfort of traditional Indian khichdi. This dish is not only delicious but also packs a punch in terms of nutrition. Let’s delve into the unique qualities, benefits, and nutritional value of this delightful meal.
Unique Qualities:
Green Goodness: Palak Khichdi stands out with its vibrant green color, thanks to the generous amount of spinach used in its preparation.
Balanced Meal: It’s a complete meal in itself, combining carbohydrates from rice, proteins from lentils, and essential vitamins and minerals from spinach.
Comfort Food with a Twist: It offers the familiar comfort of khichdi but with an added twist of nutritious spinach, making it perfect for both everyday meals and special occasions.
Benefits:
Rich in Iron: Spinach is a powerhouse of iron, making Palak Khichdi an excellent choice for those looking to boost their iron intake, especially for individuals with iron deficiency or anemia.
Good Source of Protein: Lentils used in khichdi provide a good amount of plant-based protein, essential for muscle repair, growth, and overall body function.
High Fiber Content: Both spinach and lentils are rich in dietary fiber, promoting healthy digestion, regulating blood sugar levels, and aiding in weight management.
Packed with Vitamins and Minerals: Spinach is loaded with vitamins A, C, K, and folate, along with minerals like potassium, magnesium, and calcium, contributing to overall health and immunity.
Low in Calories: Despite being nutrient-dense, Palak Khichdi is relatively low in calories, making it a perfect choice for those watching their weight or aiming for a balanced diet.
Nutritional Value:
Calories: 250-300 kcal
Protein: 10-15 grams
Carbohydrates: 40-50 grams
Fat: 5-8 grams
Fiber: 8-10 grams
Iron: 3-5 mg (approximately 20-30% of the daily recommended intake)
Vitamin A: 3000-5000 IU (approximately 60-100% of the daily recommended intake)
Vitamin C: 20-30 mg (approximately 30-50% of the daily recommended intake)
In conclusion, Palak Khichdi is not just a meal; it’s a wholesome experience that nourishes both the body and the soul. Incorporating this nutritious dish into your diet can provide a myriad of health benefits, making it a must-try for anyone seeking a delicious and nutritious culinary adventure.
Palak Khichdi Recipe
Ingredients:
1 cup rice
1/2 cup split green gram (moong dal)
2 cups chopped spinach (palak)
1 onion, finely chopped
1 tomato, finely chopped
2-3 green chilies, slit lengthwise
1-inch piece of ginger, grated
3-4 cloves of garlic, minced
1/2 teaspoon cumin seeds
1/2 teaspoon turmeric powder
1 teaspoon garam masala
1 tablespoon ghee or oil
Salt to taste
3 cups water
Instructions:
Preparation:
Wash rice and moong dal separately under running water until the water runs clear. Soak them separately for 30 minutes.
After soaking, drain the water from both rice and moong dal.
Cooking:
Heat ghee or oil in a pressure cooker.
Add cumin seeds and let them splutter.
Add chopped onions and sauté until they turn translucent.
Add grated ginger and minced garlic. Sauté for a minute until the raw smell disappears.
Now, add chopped tomatoes and slit green chilies. Cook until tomatoes turn soft and mushy.
Add turmeric powder, garam masala, and salt. Mix well.
Add chopped spinach (palak) and sauté until it wilts and reduces in volume.
Add drained rice and moong dal. Mix well with the spinach and spices.
Pour 3 cups of water into the cooker and mix everything well.
Close the pressure cooker with its lid and cook on medium heat for about 3-4 whistles or until rice and dal are cooked completely.
Serving:
Once the pressure releases naturally, open the cooker carefully.
Give the Palak Khichdi a gentle stir.
Serve hot with a dollop of ghee on top, accompanied by yogurt, pickle, or any side dish of your choice.
Enjoy your nutritious and flavorful Palak Khichdi.
