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Soaking
Firstly, wash the rice and dal with water thoroughly and then soak them for 10 minutes.
- 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)
Tamatar khichdi recipe
Tamatar khichdi is a good source of protein, dietary fiber, potassium, vitamin B5, phosphorus, magnesium, thiamine, copper, manganese, vitamin D, vitamin E, beta carotene, lutein, and an excellent source of selenium. It helps strengthen muscles and boost immunity.
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.
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
Also Known As
Glycemic Index
45 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
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 |
