A wholesome, nutrient-rich one-pot meal perfect for growing teens. This khichdi combines protein-packed moong dal, iron-rich spinach, and gentle spices to support growth, energy, and immunity, while being light and easy to digest.
Ingredients (Serves 2–3)
- ½ cup yellow moong dal (split yellow lentils)
- ½ cup rice (brown rice can be used for added fiber)
- 1 cup spinach (palak), finely chopped
- 1 small onion, finely chopped
- 1 medium tomato, chopped
- 1 green chili, slit (optional)
- ½ tsp cumin seeds
- ½ tsp turmeric powder
- 1 tsp ghee or olive oil
- 3 cups water (adjust for desired consistency)
- Salt – to taste
- Fresh coriander leaves, for garnish
Preparation
- Wash and soak rice and moong dal for 15–20 minutes.
- Heat ghee in a pressure cooker or heavy-bottomed pan. Add cumin seeds and let them splutter.
- Sauté onion and green chili until soft and translucent.
- Add tomato, turmeric, and salt. Cook until tomatoes turn mushy.
- Stir in chopped spinach and sauté for 1–2 minutes.
- Add soaked rice and moong dal, mix well, and pour in water.
- Pressure cook for 3–4 whistles, or cook covered on low heat until dal and rice are soft and mushy.
- Once cooked, gently fluff the khichdi. Garnish with fresh coriander before serving.
Benefits
- Protein + Iron Combo: Moong dal and spinach support muscle growth and prevent anemia.
- Easily Digestible: Light yet filling, ideal for school nights or post-sports meals.
- Balanced Nutrition: Provides complex carbs, protein, fiber, and essential micronutrients.
- Hormonal & Immune Support: Spinach adds iron, folate, and antioxidants for overall wellness.