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Soaking
Firstly, wash the rice and dal with water thoroughly and then soak them for 10 minutes.
Spinach moong dal khichdi
Spinach moong dal khichdi has 212.5 calories per serving (1 Medium Cup) — that's 94.8 calories per 100g. It provides 7.9g protein, 40g carbs, and 2.4g fat. With a low glycemic index (GI: 48), this recipe is suitable for diabetes management, heart health, PCOS. The 3.4g 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 Spinach moong dal khichdi in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories212.5 kcal
- Carbs40.0 g (159.8 kcal)
- Protein7.9 g (31.5 kcal)
- Fats2.4 g (21.2 kcal)
Nutrition Label
Spinach moong dal khichdi
- Serving Size1 Medium Cup (200 g)
- Calories212.5 kcal
- Carbs40.0 g
- Fiber3.4 g
- Sugar1.5 g
- Protein7.9 g
- Fat2.4 g
- Saturated fat1.3 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.3 g
- Cholesterol4.6 mg
- Sodium186.4 mg
Nutrition per 100g
- Calories94.8 kcal
- Carbs17.8 g
- Fiber1.5 g
- Sugar0.7 g
- Protein3.5 g
- Fat1.1 g
- Cholesterol2.0 mg
- Sodium83.1 mg
1 serving = 224.2g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Ghee clarified butter
2 Tea Spoon
Milled raw rice
200 Grams
Green gram dal
100 Grams
Spinach
100 Grams
Chillies green - all varieties
5 Grams
Onion small
100 Grams
Turmeric powder
1 Grams
Salt
0.5 Tea Spoon
Water
600 Milliliter
Ginger garlic paste
0.5 Tea Spoon
Instructions
1
2
Peeling and chopping
Peel and chop the onions. Slit the green chilies and keep them aside.
3
Pressure cooking
In a cooker heat ghee and add finely chopped onions and saute them till it turns translucent. Add ginger-garlic paste, salt, turmeric, and mix well. Now add chopped spinach leaves and cook them 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 for 10 minutes.
4
Serving
Transfer it to the serving bowl, and serve. Enjoy spinach moong dal khichdi with pickle or curd.
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 | Spinach moong dal khichdi | Moong dal khichdi | Muga dalera khichuri | Paschai paruppu kichadi |
|---|---|---|---|---|
| Calories | 212.5 kcal | 259 kcal | 259 kcal | 259 kcal |
| Carbs | 40 g | 42.6 g | 42.6 g | 42.6 g |
| Protein | 7.9 g | 8.1 g | 8.1 g | 8.1 g |
| Fat | 2.4 g | 6.2 g | 6.2 g | 6.2 g |
| Fiber | 3.4 g | 3.2 g | 3.2 g | 3.2 g |
| Sugar | 1.5 g | 1.5 g | 1.5 g | 1.5 g |
| Sodium | 186.4 mg | 192.5 mg | 192.5 mg | 192.5 mg |
| Cholesterol | 4.6 mg | 14.8 mg | 14.8 mg | 14.8 mg |
Health Goals Suitability
Weight Loss
At 212.5 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 3.4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (7.9g 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
Low cholesterol (4.6mg) and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (48) with 3.4g 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
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Medium Cup (~224.2g) 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 (~224.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~224.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~224.2g) 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
Spinach 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
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
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 (425.1-637.6 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 Spinach moong dal khichdi contains 212.5 kcal (7.9g protein, 40g carbs, 2.4g fat). That's 94.8 kcal per 100g. You can track exact portions in the Hint app.
At 212.5 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 3.4g 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.
Spinach moong dal khichdi has 7.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Spinach moong dal khichdi at 212.5 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 Spinach moong dal 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 3.4g 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
