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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.
![Palak Khichdi](https://amusingcooker.com/wp-content/uploads/2024/03/palak-khichdi-is-one-pot-nutritious-meal-mung-lentils-rice-with-spinach-indian-food5-1024x683.jpg)
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.
![Palak Khichdi](https://amusingcooker.com/wp-content/uploads/2024/03/palak-khichdi-is-one-pot-nutritious-meal-mung-lentils-rice-with-spinach-indian-food-1024x683.jpg)
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.
![Palak Khichdi](https://amusingcooker.com/wp-content/uploads/2024/03/palak-khichdi-is-one-pot-nutritious-meal-mung-lentils-rice-with-spinach-indian-food2-1024x683.jpg)
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
![KHICHDI](https://amusingcooker.com/wp-content/uploads/2024/03/dal-khichadi-khichdi-tasty-indian-recipe-served-bowl-moody-background-is-made-toovar-dal-rice-combined-with-whole-spices-onions-garlic-tomatoes-etc-selective-focus1-1024x683.jpg)
![Plain Rice](https://amusingcooker.com/wp-content/uploads/2024/03/cilantro-coriander-rice-served-ceramic-terracotta-bowl-it-s-popular-indian-chinese-recipe-selective-focus-1024x683.jpg)
![Jawas Flaxseeds Chutney](https://amusingcooker.com/wp-content/uploads/2024/03/jawas-javas-chutney-made-using-flax-seeds-flaxseeds-powder-garlic-red-chilly-indian-relish3-1024x683.jpg)
![Tomato Tamatar Chutney Thokku](https://amusingcooker.com/wp-content/uploads/2024/03/tomato-sabzi-tamatar-chutney-sauce-served-bowl-selective-focus5-1024x683.jpg)
![palak khichdi](https://amusingcooker.com/wp-content/uploads/2024/03/palak-khichdi-is-one-pot-nutritious-meal-mung-lentils-rice-with-spinach-indian-food1-300x300.jpg)
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.