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Soaking
Firstly, wash the rice and dal with water thoroughly and then soak them for 10 minutes.
Tamatar khichdi
Tamatar khichdi has 252.4 calories per serving (1 Medium Cup) — that's 119.3 calories per 100g. It provides 8g protein, 41.1g carbs, and 6.2g 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 Tamatar khichdi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories252.4 kcal
- Carbs41.1 g (164.5 kcal)
- Protein8.0 g (31.8 kcal)
- Fats6.2 g (56.0 kcal)
Nutrition Label
Tamatar khichdi
- Serving Size1 Medium Cup (200 g)
- Calories252.4 kcal
- Carbs41.1 g
- Fiber3.4 g
- Sugar1.1 g
- Protein8.0 g
- Fat6.2 g
- Saturated fat1.3 g
- Mono unsaturated fat2.3 g
- Poly unsaturated fat2.2 g
- Cholesterol0.0 mg
- Sodium376.6 mg
Nutrition per 100g
- Calories119.3 kcal
- Carbs19.4 g
- Fiber1.6 g
- Sugar0.5 g
- Protein3.8 g
- Fat2.9 g
- Cholesterol0.0 mg
- Sodium178.0 mg
1 serving = 211.5g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Milled raw rice
200 Grams
Green gram dal
100 Grams
Tomato ripe local
50 Grams
Coriander leaves
20 Grams
Onion small
50 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
Red chilli powder
1 Grams
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 oil 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 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.
Also Known As
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 | Tamatar khichdi | Green peas khichdi | Matar khichdi | Matarichi khichdi |
|---|---|---|---|---|
| Calories | 252.4 kcal | 232.5 kcal | 232.5 kcal | 232.5 kcal |
| Carbs | 41.1 g | 38 g | 38 g | 38 g |
| Protein | 8 g | 7.8 g | 7.8 g | 7.8 g |
| Fat | 6.2 g | 5.5 g | 5.5 g | 5.5 g |
| Fiber | 3.4 g | 3.9 g | 3.9 g | 3.9 g |
| Sugar | 1.1 g | 1.6 g | 1.6 g | 1.6 g |
| Sodium | 376.6 mg | 328.8 mg | 328.8 mg | 328.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 252.4 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 (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 (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
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
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 (~211.5g) 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 (~211.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~211.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~211.5g) 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.
Reduce calories
Reduce serving size by 25% to save ~63.1 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
Tamatar 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 (504.7-757.1 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 Tamatar khichdi contains 252.4 kcal (8g protein, 41.1g carbs, 6.2g fat). That's 119.3 kcal per 100g. You can track exact portions in the Hint app.
At 252.4 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.
Tamatar khichdi has 8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Tamatar khichdi at 252.4 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 Tamatar 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
