Khichdi — a simple dish of rice and lentils cooked together — pairs plant protein with fibre and slow-release carbohydrate, which together support fullness and steady energy. It can be a useful, easily digestible meal as part of a weight-loss diet, especially when made with vegetables and minimal added fat.
Khichdi is normally made from rice and legumes, most commonly moong dal (lentils). There are so many different recipes that can be used to make delicious khichdi. See some of our favourites here.
What are the health benefits of khichdi?
Lentils are the main reason that khichdi is healthy.
100g of cooked lentils contain
| Energy | 115 | kcal |
| Protein | 8.98 | g |
| Total lipid (fat) | 0.38 | g |
| Carbohydrate | 20.03 | g |
| Fibre, total dietary | 7.9 | g |
| Calcium, Ca | 19 | mg |
| Iron, Fe | 3.32 | mg |
| Magnesium, Mg | 36 | mg |
| Phosphorus, P | 179 | mg |
| Potassium, K | 367 | mg |
| Sodium, Na | 197 | mg |
| Zinc, Zn | 1.26 | mg |
| Thiamin | 0.168 | mg |
| Riboflavin | 0.073 | mg |
| Niacin | 1.055 | mg |
| Vitamin B-6 | 0.177 | mg |
| Folate, total | 180 | µg |
Firstly, they are packed full of vitamins and minerals.
- B vitamins
- Magnesium
- Zinc
- Potassium
- Folate
- Calcium
- Iron
To see the health benefits of these vitamins and minerals please click here.
Lentils are also a great source of plant-based protein.
- Protein is essential in the diet. It has multiple metabolic and physiological functions e.g. regulating food intake, body composition and weight, regulating blood pressure and blood glucose, lipid and bone metabolism and supporting the immune system.
Lentils also have high amounts of fibre.
Some of the positive health benefits of fibre are
- It helps keep the digestive system healthy and softens stools to prevent constipation.
- As it increases the satiety of foods it can help weight maintenance.
- Fibre can reduce the risk of cardiovascular disease and type two diabetes.
- Some high fibre foods such as oats and barley can help reduce levels of bad cholesterol in the body.
- It can also help reduce the risk of colorectal cancer. This could be because fibre moves waste through the body quickly and so it is in contact with the bowel for less time. Or because fibre promotes the growth of good bacteria in the gut.
To understand how you can include more fibre in your diet, read this article.
Lentils also contain polyphenols such as flavanols and procyanidin which are beneficial plant compounds that research has indicated may protect against chronic diseases such as diabetes and heart disease. They have been shown to have antioxidant, neuroprotective and anti-inflammatory properties.
So, is it really true that khichdi can help you lose weight?
All of these factors combined mean that in research it has been shown that consuming lentils as part of a healthy balanced diet lower your risk of cardiovascular diseases, lower blood pressure, lower bad cholesterol levels in the blood and increase good cholesterol. They also have a high satiety level which means you will stay fuller for longer and therefore consume less unnecessary calories and ultimately lose weight.
Standard khichdi is a healthy choice. However, it is possible to add in some different ingredients or change certain components to make it healthier.
- Add vegetables to increase the fibre
- Replace white rice with brown rice or a healthier alternative (see our rice alternatives article here).
- Don’t use too much salt, ghee, butter or oil in the dish. Read more about cooking fats and oils here.
Conclude
There are many health benefits of khichdi. Khichdi definitely has the potential to be a delicious nutrient packed quick and healthy meal if eaten as part of a healthy balanced diet.
Studies discussed in the article
Polyphenol-Rich Lentils and Their Health Promoting Effects.
Kumar Ganesan and Baojun Xu
Link- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/
Dietary Fibre Protective against Colorectal Cancer Patients in Asia: A Meta-Analysis
Masrul Masrul and Ricvan Dana Nindrea
Link- https://pubmed.ncbi.nlm.nih.gov/31210830/