Pan-Indian · One-pot
Palak khichdi
Spinach dal khichdi
- Energy
- 347 kcal
- Protein
- 12.9 g
- Fibre
- 6.86 g
- Time
- 40 min
Per serving, 176 g.1 Good for lunch or dinner.
One serving gives you
- 54%of the day’s folate
- 27%of the day’s vitamin A
- 15%of the day’s iron
- 14%of the day’s zinc
Nutrition facts
One serving, 176 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy347 kcal20%
Carbohydrates
- Carbohydrate56.2 g20%
- Fibre6.86 g27%
- Soluble fibre2.03 g
Fats
- Fat6.96 g14%
- Saturated fat limit4.03 g20% of limit
- Monounsaturated fat1.56 g
- Polyunsaturated fat0.76 g
- Omega-60.52 g7%
- Omega-30.24 g24%
- EPA + DHA0 mg
- Cholesterol limit14.1 mg
Protein and amino acids
- Protein12.9 g26%
- Histidine358 mg60%
- Isoleucine487 mg41%
- Leucine944 mg40%
- Lysine669 mg62%
- Methionine + cystine316 mg53%
- Phenylalanine + tyrosine1,330 mg158%
- Threonine448 mg107%
- Tryptophan127 mg60%
- Valine649 mg83%
Vitamins
- Vitamin A225 µg27%
- Vitamin B10.25 mg18%
- Vitamin B20.14 mg7%
- Vitamin B31.59 mg14%
- Vitamin B50.91 mg18%
- Vitamin B60.26 mg14%
- BiotinNot in the source data
- Folate119 µg54%
- Vitamin B120 µg<1%
- Vitamin C18.6 mg29%
- Vitamin D0 µg0%
- Vitamin E1.37 mg18%
- Vitamin K293 µg533%
Minerals
- Calcium103 mg10%
- ChromiumNot in the source data
- Copper0.54 mg32%
- IodineNot in the source data
- Iron4.32 mg15%
- Magnesium122 mg33%
- Manganese1.83 mg46%
- MolybdenumNot in the source data
- Phosphorus179 mg18%
- Potassium988 mg28%
- Selenium6.95 µg17%
- Sodium limit393 mg20% of limit
- Zinc1.79 mg14%
Ingredients
Weighed raw, for one serving. Telugu name after each.
9 ingredients
- Rice, raw, milled biyyam45 g
- Red gram, dal kandi pappu32.5 g
- Spinach palakura85 g
- Ghee neyyi5.5 g
- Cumin seeds jeelakarra0.8 g
- Garlic, big clove vellulli3 g
- Ginger, fresh allam3 g
- Turmeric powder pasupu0.3 g
- Iodized salt (table salt) uppu0.9 g
Method
About 40 minutes.
- 1
Rinse 45 g rice and 32 g toor dal; chop spinach.
- 2
Warm 5.5 g ghee; add cumin, garlic and ginger, then the spinach.
- 3
Add the rice, dal, turmeric, salt and 4 parts water; pressure-cook for 4 whistles.
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