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Soaking
Firstly, wash the rice and dal with water thoroughly and then soak them for 10 minutes.
Matar khichdi
Matar khichdi has 232.5 calories per serving (1 Medium Cup) — that's 114.4 calories per 100g. It provides 7.8g protein, 38g carbs, and 5.5g fat. With a low glycemic index (GI: 48), this recipe is suitable for diabetes management, heart health, PCOS. The 3.9g 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 Matar khichdi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
232kcal
per katori
- Protein
- 7.8 g
- Carbs
- 38 g
- Fat
- 5.5 g
- GI
- 48 (Low)
Vegan Low fat
Prep: 10 minCook: 20 min Total: 30 minServes 6
- Serving Size 1 medium cup (katori) (203.2 g)
- Calories232.5 kcal
- Carbs38.0 g (151.8 kcal)
- Protein7.8 g (31.3 kcal)
- Fat5.5 g (49.4 kcal)
Calories by portion
Calories and macros of Matar khichdi for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ medium cup (katori) | 102 | 116 | 3.9 | 19 | 2.7 |
| 1 medium cup (katori) | 203 | 232 | 7.8 | 38 | 5.5 |
| 1½ medium cups (katori) | 305 | 349 | 11.7 | 56.9 | 8.2 |
| 2 medium cups (katori) | 406 | 465 | 15.6 | 75.9 | 11 |
| 100 g | 100 | 114 | 3.8 | 18.7 | 2.7 |
Nutrition Label
Matar khichdi
- Serving Size1 medium cup (katori) (203.2 g)
- Calories232.5 kcal
- Carbs38.0 g
- Fiber3.9 g
- Sugar1.6 g
- Protein7.8 g
- Fat5.5 g
- Saturated fat1.1 g
- Mono unsaturated fat2.0 g
- Poly unsaturated fat2.0 g
- Cholesterol0.0 mg
- Sodium328.8 mg
Nutrition per 100g
- Calories114.4 kcal
- Carbs18.7 g
- Fiber1.9 g
- Sugar0.8 g
- Protein3.8 g
- Fat2.7 g
- Cholesterol0.0 mg
- Sodium161.8 mg
1 serving = 203.2g
Ingredients
Milled raw rice
200 g
Green gram dal
100 g
Peas fresh
50 g
Tomato ripe local
100 g
Coriander leaves
30 g
Onion small
100 g
Turmeric powder
0.25 tsp
Rice bran oil
2 tbsp
Salt
1 tsp
Water
600 ml
Ginger garlic paste
0.5 tsp
Red chilli powder
0.5 tsp
Instructions
1
2
Peeling and chopping
Peel and chop the onions. Slit the green chilies and keep them aside. Wash tomatoes and coriander, chop them.
3
Pressure cooking
In a cooker heat 2 tsp ghee and add finely chopped onions and saute them till it turns translucent. Add the tomatoes and saute until the tomatoes turn a bit mushy. Add green peas. Add ginger-garlic paste, salt, red chili powder, turmeric, and mix well. Then add soaked rice and dal. Saute for 2 minutes, or until the dal turns aromatic. Now add water, mix well. Cover and pressure cook at low flame for 10-15 minutes.
4
Serving
Transfer it to the serving bowl garnish with coriander and serve with pickle or curd.
How long to burn it off
Time a 65 kg adult needs to burn one serving (232 kcal).
- Brisk walking (5 km/h)58 min≈ 5,800 steps
- Running (8 km/h)25 min
- Cycling (moderate)30 min
- Yoga82 min
Glycemic Index
48 Low
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
| Nutrient | Matar khichdi | Tamatar khichdi | Thakkali Kichadi | Tomato Khicchi |
|---|---|---|---|---|
| Calories | 232.5 kcal | 252.4 kcal | 252.4 kcal | 252.4 kcal |
| Carbs | 38 g | 41.1 g | 41.1 g | 41.1 g |
| Protein | 7.8 g | 8 g | 8 g | 8 g |
| Fat | 5.5 g | 6.2 g | 6.2 g | 6.2 g |
| Fiber | 3.9 g | 3.4 g | 3.4 g | 3.4 g |
| Sugar | 1.6 g | 1.1 g | 1.1 g | 1.1 g |
| Sodium | 328.8 mg | 376.6 mg | 376.6 mg | 376.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 232.5 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 48, this recipe supports stable blood sugar levels. The 3.9g fiber further slows glucose absorption.
Muscle Gain
Low protein content (7.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (1.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (48) with 3.9g 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 spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~203.2g) 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 (~203.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~203.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~203.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Matar 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 (464.9-697.4 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.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Matar khichdi contains 232.5 kcal (7.8g protein, 38g carbs, 5.5g fat). That's 114.4 kcal per 100g. You can track exact portions in the Hint app.
At 232.5 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 3.9g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Matar khichdi has 7.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Matar khichdi at 232.5 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Matar khichdi is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (48) with 3.9g 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.
Scientific References
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.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary 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/138.3.439Curcumin 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
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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