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Palak Khichdi is a healthier version of khichdi where lentils are cooked with rice, spinach puree, peanuts and aromatic spices. This dish is a staple in many Indian households, cherished for its simplicity, nutritional value, and delightful taste.
It is packed with essential nutrients that contribute to a balanced diet. Here’s a breakdown of its nutritional content:
- Calories: A serving of Palak Khichdi typically contains around 250-300 calories, making it a moderate-energy meal option.
- Protein: Lentils (moong dal) used in the khichdi are rich in protein, providing approximately 10-15 grams per serving. Protein is essential for muscle repair and growth.
- Carbohydrates: Rice serves as the primary source of carbohydrates in Palak Khichdi, supplying energy to fuel your day. A serving usually contains 40-50 grams of carbohydrates.
- Fiber: Spinach and lentils contribute dietary fiber, aiding in digestion and promoting gut health. Each serving may offer 5-7 grams of fiber.
- Vitamins and Minerals: Spinach is loaded with vitamins A, C, and K, as well as minerals like iron and potassium. These nutrients support immune function, vision, and overall health.
- Healthy Fats: Ghee or oil used in cooking provides essential fatty acids that support brain health and nutrient absorption.
Ingredients
For Spinach Puree:
- 3 cups fresh spinach leaves, washed and chopped
- 1/4 cup water
For Khichdi:
- 1 cup rice
- 1/2 cup split yellow moong dal (lentils)
- 4-5 curry leaves
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2 tablespoon ginger-garlic paste
- 1 green chili, chopped (optional)
- 1/2 cup Peanuts
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon red chili powder
- Salt to taste
- 3 cups water
- 2 tablespoons oil
For Garnish:
- 1 tablespoon ghee
- 1/4 cup chopped cilantro
Recipe Instructions
- In mixer grinder, grind spinach along with water to form puree. Keep it aside.
- Rinse the rice and lentils under running water until the water runs clear. Soak them together in water for about 15-20 minutes, then drain.
- Heat ghee or oil in a pressure cooker or heavy-bottomed pot. Add cumin seeds and curry leaves and let them splutter.
- Add chopped onions and sauté until they turn golden brown.
- Stir in minced garlic, grated ginger, and chopped green chili (if using). Sauté for another minute.
- Add chopped tomatoes, peanuts, turmeric powder, coriander powder, and salt. Cook until tomatoes are soft and oil starts separating.
- Add chopped spinach pure and cook for 2 mins.
- Add the drained rice and lentils to the pot. Mix well with the spinach mixture.
- Pour in water and give everything a good stir.
- Close the pressure cooker lid and cook on medium heat for about 3-4 whistles or until the khichdi is cooked through. If using a pot, cover and cook until rice and lentils are tender, stirring occasionally to prevent sticking.
- Once done, let the pressure release naturally before opening the cooker. If using a pot, fluff the khichdi gently with a fork. Garnish with chopped coriander/cilantro.
- Serve hot with a dollop of ghee on top.
Serving Suggestions
- Enjoy Palak Khichdi with a side of pickle or yogurt for a complete meal.
- Pair it with papadums or crispy fried vegetables for added texture.
- Garnish with fresh coriander leaves and a squeeze of lemon juice for a burst of freshness.
Tips and Tricks
- You can adjust the consistency of the khichdi by adding more or less water according to your preference.
- For added nutrition, you can toss in other vegetables like carrots, peas, or bell peppers.
- To make it vegan, substitute ghee with oil or vegan butter.
- To enhance the flavor, you can add a pinch of garam masala or chaat masala towards the end of cooking.
- To make it creamier, add a tablespoon to the spinach before grinding into a puree.
- Leftover Palak Khichdi can be repurposed into delicious wraps or stuffed parathas for a quick and satisfying meal the next day.
FAQs
Q: Can I use other lentils instead of moong dal?
A: Yes, you can use other lentils like masoor dal or even a mix of lentils for variation.
Q: Can I make Palak Khichdi without a pressure cooker?
A: Absolutely! You can cook it in a heavy-bottomed pot or a rice cooker, just adjust the cooking time accordingly.
Q: Is Palak Khichdi suitable for kids?
A: Yes, it’s a great way to sneak in some greens and essential nutrients into their diet.
Q: Can I use frozen spinach instead of fresh?
A: Yes, frozen spinach can be used as a convenient alternative. Just thaw it before adding it to the dish.
Q: How long does Palak Khichdi stay fresh in the refrigerator?
A: It can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat it on the stovetop or in the microwave before serving.
Q: Can I make Palak Khichdi in advance and freeze it?
A: While it’s best enjoyed fresh, you can freeze cooled Palak Khichdi in freezer-safe containers for up to a month. Thaw overnight in the refrigerator before reheating.
Q: Can I make Palak Khichdi without onions and garlic?
A: Absolutely! You can omit onions and garlic if you prefer or if you have dietary restrictions. Simply adjust the seasoning according to your taste.
Other Recipes to try
Palak Khichdi
Ingredients
For Spinach Puree:
- 3 cups fresh spinach leaves washed and chopped
- 1/4 cup water
For Khichdi:
- 1 cup rice
- 1/2 cup split yellow moong dal lentils
- 4-5 curry leaves
- 1 onion finely chopped
- 2 tomatoes chopped
- 2 tablespoon ginger-garlic paste
- 1 green chili chopped (optional)
- 1 teaspoon cumin seeds
- 1/2 cup Peanuts
- 1/2 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon red chili powder
- Salt to taste
- 3 cups water
- 2 tablespoons oil
For Garnish:
- 1 tablespoon ghee
- 1/4 cup chopped cilantro
Instructions
- In mixer grinder, grind spinach along with water to form puree. Keep it aside.
- Rinse the rice and lentils under running water until the water runs clear. Soak them together in water for about 15-20 minutes, then drain.
- Heat ghee or oil in a pressure cooker or heavy-bottomed pot. Add cumin seeds and curry leaves and let them splutter.
- Add chopped onions and sauté until they turn golden brown.
- Stir in minced garlic, grated ginger, and chopped green chili (if using). Sauté for another minute.
- Add chopped tomatoes, peanuts, turmeric powder, coriander powder, and salt. Cook until tomatoes are soft and oil starts separating.
- Add chopped spinach pure and cook for 2 mins.
- Add the drained rice and lentils to the pot. Mix well with the spinach mixture.
- Pour in water and give everything a good stir.
- Close the pressure cooker lid and cook on medium heat for about 3-4 whistles or until the khichdi is cooked through. If using a pot, cover and cook until rice and lentils are tender, stirring occasionally to prevent sticking.
- Once done, let the pressure release naturally before opening the cooker. If using a pot, fluff the khichdi gently with a fork. Garnish with chopped coriander/cilantro.
- Serve hot with a dollop of ghee on top.
Notes
- Enjoy Palak Khichdi with a side of pickle or yogurt for a complete meal.
- Pair it with papadums or crispy fried vegetables for added texture.
- Garnish with fresh coriander leaves and a squeeze of lemon juice for a burst of freshness.
- You can adjust the consistency of the khichdi by adding more or less water according to your preference.
- For added nutrition, you can toss in other vegetables like carrots, peas, or bell peppers.
- To make it vegan, substitute ghee with oil or vegan butter.
- To enhance the flavor, you can add a pinch of garam masala or chaat masala towards the end of cooking.
- To make it creamier, add a tablespoon to the spinach before grinding into a puree.
- Leftover Palak Khichdi can be repurposed into delicious wraps or stuffed parathas for a quick and satisfying meal the next day.
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @amusingcooker on Instagram and hashtag it #amusingcooker.