For a wholesome and nutritious meal, try this Quinoa Khichdi—a protein-rich twist on the classic comfort food. Packed with fiber, essential spices, and veggies, this dish is perfect for a light lunch or dinner that nourishes your body.

Ingredients (1 Serving):

• ¼ cup mung dal (~50g)
• ½ cup cooked quinoa (~40g uncooked)
• Salt to taste (use minimal)
• ¼ tsp chili powder
• ¼ tsp turmeric powder
• ½ tbsp ghee (or 1 tsp for a lower-fat option)
• ½ tsp cumin seeds
• ½ inch piece ginger, chopped
• 5-6 curry leaves
• 1 peppercorn (crushed)
• 1 clove
• ½ inch cinnamon stick
• A pinch of asafoetida (hing)
• ½ cup mixed vegetables (carrots, peas, beans, cauliflower)
• 1 ½ cups water (adjust for consistency)

Instructions:

1. Prepare the Quinoa and Mung Dal:
   • Rinse the quinoa and mung dal thoroughly.
   • Soak both together for 15-20 minutes to soften and ensure even cooking.
2. Cook the Khichdi:
   • Heat ghee in a pressure cooker over medium heat. Add cumin seeds, crushed peppercorn, clove, cinnamon, and a pinch of asafoetida.
   • Once the cumin seeds crackle, toss in the curry leaves, followed by the soaked quinoa and mung dal. Stir for 1 minute.
3. Add Vegetables & Spices:
   • Add the chopped mixed vegetables and sauté briefly.
   • Stir in salt, chili powder, and turmeric. Pour in 1 ½ cups of water, mixing everything well.
4. Pressure Cook:
   • Close the lid and pressure cook the mixture for 1-2 whistles, or until the mung dal is fully cooked.
5. Serve:
   • Let the pressure release naturally, then open the cooker. Adjust seasoning if needed and serve the khichdi hot.

Nutritional Breakdown (Approximate per Serving):

• Calories: ~280 kcal
• Protein: ~10g
• Carbohydrates: ~35g
  • Fiber: ~6g
• Total Fat: ~8g
• Sodium: ~300mg (depending on salt usage)

Enjoy this comforting Quinoa Khichdi for a balanced, nutritious meal that’s easy on digestion and rich in flavor! Perfect for lunch or dinner, this dish will leave you feeling light yet satisfied.

Frequently Asked Questions (FAQs)

1. Is quinoa khichdi healthy?
Yes, quinoa khichdi is a very healthy option. It is rich in protein, fiber, and essential nutrients. Compared to regular rice khichdi, quinoa provides better satiety and is suitable for weight management and gut health.

2. Is quinoa khichdi good for weight loss?
Yes. Quinoa khichdi keeps you full for longer, helps control hunger, and prevents overeating. When cooked with minimal oil and plenty of vegetables, it makes an excellent meal for weight loss.

3. Is quinoa khichdi gluten-free?
Yes, quinoa is naturally gluten-free, making quinoa khichdi a safe and healthy option for people with gluten intolerance or celiac disease.

4. Can people with diabetes eat quinoa khichdi?
Yes, quinoa khichdi can be eaten by people with diabetes in moderate portions. Quinoa has a lower glycemic load than white rice and helps prevent sudden blood sugar spikes, especially when paired with lentils and vegetables.

5. Is quinoa khichdi easy to digest?
Yes, quinoa khichdi is light on the stomach and easy to digest, especially when cooked soft and mildly spiced. It is a good meal during recovery, digestion issues, or detox days.

6. Can I give quinoa khichdi to kids or elderly people?
Absolutely. Quinoa khichdi is soft, nutritious, and easy to chew, making it suitable for children, elderly people, and even during illness.

7. Can quinoa khichdi be eaten for dinner?
Yes, quinoa khichdi is a great dinner option. It is light yet filling and does not cause heaviness or bloating when eaten in the evening.

8. How often can I eat quinoa khichdi?
You can eat quinoa khichdi 2–3 times a week as part of a balanced diet. Rotate it with other whole grains and protein sources for variety.

9. Can quinoa khichdi be made vegan?
Yes, quinoa khichdi is naturally vegan when cooked with plant-based ingredients and oil instead of ghee.