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Bajra moong dal khichdi

Bajra moong dal khichdi has 256.7 calories per serving (1 Medium Cup) — that's 125.5 calories per 100g. It provides 9.4g protein, 36.1g carbs, and 8.3g fat. With a low glycemic index (GI: 34), this recipe is suitable for diabetes management, heart health, PCOS. The 6.8g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.

Track the exact calories and macros of Bajra moong dal khichdi in the Hint app — India's comprehensive recipe and nutrition tracking platform.

Bajra moong dal khichdi
  • Serving Size 1 Medium Cup (200 g)
  • Calories256.7 kcal
  • Carbs36.1 g (144.4 kcal)
  • Protein9.4 g (37.5 kcal)
  • Fats8.3 g (74.8 kcal)

Nutrition Label

Bajra moong dal khichdi

  • Serving Size1 Medium Cup (200 g)
  • Calories256.7 kcal
  • Carbs36.1 g
  • Fiber6.8 g
  • Sugar1.1 g
  • Protein9.4 g
  • Fat8.3 g
  • Saturated fat1.6 g
  • Mono unsaturated fat2.7 g
  • Poly unsaturated fat3.0 g
  • Cholesterol0.0 mg
  • Sodium389.3 mg

Nutrition per 100g

  • Calories125.5 kcal
  • Carbs17.7 g
  • Fiber3.3 g
  • Sugar0.5 g
  • Protein4.6 g
  • Fat4.1 g
  • Cholesterol0.0 mg
  • Sodium190.4 mg

1 serving = 204.5g

Cooking time: 10 minutes

Serves: 5 persons

Ingredients

Bajra
200 Grams
Green gram dal
100 Grams
Chillies green - all varieties
15 Grams
Coriander leaves
20 Grams
Onion small
50 Grams
Asafoetida
1 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
600 Milliliter
Ginger garlic paste
0.5 Tea Spoon

Instructions

1
Preparation for bajra khichdi
Take bajra (pearl millet) in a grinder jar. Using the pulse option grind the bajra coarsely. Do not make a powder of it. Now take the coarsely ground bajra in a bowl. Add water and stir. Let the water cover the bajra. Wait for some seconds. The fine husk particles will be seen floating on the top of the water. Discard the water slowly from the bowl. Repeat this process twice or thrice. Drain all the water and keep it aside.
2
Soaking
Wash the moong dal with water thoroughly and then soak for 10 minutes.
3
Peeling and chopping
Peel and chop the onions, coriander. Slit the green chilies and keep them aside.
4
Pressure cooking
In a cooker heat oil, and add finely chopped onions and saute them till it turns translucent. Add ginger-garlic paste, salt, turmeric, asafoetida, slit green chilies and mix well. Then add soaked bajra, mix the bajra well. Keep on stirring as the bajra sticks at the bottom of the cooker. Pour water, season with salt as per taste. Cover and pressure cook for 6 to 7 minutes or for 4 to 5 whistles on medium flame. When the pressure drops on its own, remove the lid of the cooker. Stir the semi-cooked bajra mixture very well. The bajra grains will be half cooked. Now add the soaked moong dal to the pressure cooker. Add water, stir and mix very well. Cover and pressure cook for 8 to 9 minutes or for 7 to 8 whistles on medium flame.
5
Serving
Transfer it to the serving bowl, garnish with coriander and serve bajra khichdi hot with a side accompaniment of chaas (buttermilk), kadhi or with fresh curd.

Also Known As

Bajra moong dal khichuri Bajra Paccai Paruppu Kicadi Bajra pesara pappu khichdi Pearl millet moong dal khichdi

Glycemic Index

34 Low
Low
Medium
High

Likely to produce a slower, steadier rise in blood glucose for most people.

How to flatten the spike

  • Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
  • Add a fiber-rich side salad or non-starchy vegetables.
  • Avoid combining this with another high-carb side in the same meal.

Compare & Substitute

NutrientBajra moong dal khichdiJai khichdiOats khichdiOats Kichadi
Calories256.7 kcal187.3 kcal272.5 kcal272.5 kcal
Carbs36.1 g34.1 g38.3 g38.3 g
Protein9.4 g7.9 g10.2 g10.2 g
Fat8.3 g2.2 g8.7 g8.7 g
Fiber6.8 g5 g6.3 g6.3 g
Sugar1.1 g6.9 g1.2 g1.2 g
Sodium389.3 mg771.9 mg388.3 mg388.3 mg
Cholesterol0 mg0 mg0 mg0 mg

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Health Goals Suitability

Weight Loss

At 256.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.

Diabetes

With a low glycemic index of 34, this recipe supports stable blood sugar levels. The 6.8g fiber further slows glucose absorption. The protein content (9.4g) helps prevent blood sugar spikes.

Muscle Gain

Contains 9.4g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.

Heart Health

Zero cholesterol and low saturated fat (1.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.

PCOS

Low GI (34) with 6.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.

Thyroid

No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (9.4g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.

Portion Guidance

Weight Loss

1 Medium Cup (~204.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.

Muscle Gain

1 Medium Cup (~204.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.

Diabetes

1 Medium Cup (~204.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.

General

1 Medium Cup (~204.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.

Recipe Modifications

Lower fat

Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.

Boost protein

Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.

Lower glycemic load

Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.

Reduce calories

Reduce serving size by 25% to save ~64.2 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.

Make diabetes-friendly

Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.

Meal prep friendly

Bajra moong dal khichdi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.

Common Mistakes

Adding salt without measuring

Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.

Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.

Not measuring serving size

Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (513.5-770.2 kcal).

Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.

Pairing with another high-GI food

Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.

Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.

Frequently Asked Questions

Related Reading

10 Kg Weight Loss: A Safe and Scientific Approachweight lossDiabetes Diet PlandiabetesHigh Protein Indian Dietmuscle gainBajra Roti Caloriesbajra nutritionDal Calories & Nutritiondal nutritionRice Calories & Nutritionrice nutrition

Scientific References

  1. Low glycemic index foods help improve blood sugar control in people with diabetes

    Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.

    DOI: 10.2337/diacare.26.8.2261

  2. Increased dietary fiber intake is associated with lower body weight

    Slavin JL (2005). Dietary fiber and body weight. Nutrition.

    DOI: 10.1016/j.nut.2003.09.004

  3. Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes

    Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.

    DOI: 10.1093/jn/138.3.439

  4. Curcumin in turmeric has significant anti-inflammatory properties

    Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.

    DOI: 10.3390/foods6100092

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