Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
3 Tbsp Moong dal (lentils)
3 heaping tsp Khichdi masala (or more to taste)
Optional: onion, garlic, ginger (to taste – I’d use a couple cloves of garlic, 1-2 tsp grated ginger and 1/4 onion for this amount)
Optional: Serve with 0% unsweetened Greek Yogurt
The Directions
Step 1: Wash the mixture of rice, moong dal (lentils) and quinoa until all the sediment is gone and the water runs clear.
Step 3: Bring everything to a boil, and then reduce to a simmer. Let it cook for 20-30 minutes until all the water has been absorbed.
Step 4: Garnish with cilantro, serve with yogurt if you like!
Any way you make it, it won’t disappoint you, and is super easy to make for any first-time cooks out there!
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Indian Spiced Faux-Fried Rice, or “Khichdi”
Makes 2 servings
The Ingredients
Step 1: Wash the mixture of rice, moong dal (lentils) and quinoa until all the sediment is gone and the water runs clear
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		rice
46.25g 		quinoa
10.63g 		water
355.5g 		canola
14.0g 		cilantro
1.89g 		turmeric
6.8g 		cumin
6.0g 		fennel
3.92g 		mustard
11.2g 		coriander
5.0g 		salt
6.0g 		cayenne
0.45g 		rice
46.25g 		quinoa
10.63g 		water
355.5g 		canola
14.0g 		cilantro
1.89g 		turmeric
6.8g 		cumin
6.0g 		fennel
3.92g 		mustard
11.2g 		coriander
5.0g 		salt
6.0g 		cayenne
0.45g 		Total Per Serving Total for Recipe
Protein (g) 3.3 1.5 0.0 0.0 0.04 0.53 1.07 0.05 2.79 0.62 0.0 0.05 3.3 1.5 0.0 0.0 0.04 0.53 1.07 0.05 2.79 0.62 0.0 0.05 19.91 19.91
Total Fat (g) 0.31 0.65 0.0 14.0 0.01 0.67 1.34 0.01 3.22 0.89 0.0 0.08 0.31 0.65 0.0 14.0 0.01 0.67 1.34 0.01 3.22 0.89 0.0 0.08 42.33 42.33
Carbohydrates (g) 36.98 6.82 0.0 0.0 0.07 4.42 2.65 0.29 3.91 2.75 0.0 0.25 36.98 6.82 0.0 0.0 0.07 4.42 2.65 0.29 3.91 2.75 0.0 0.25 116.28 116.28
Ash (g) 0.3 0.25 0.36 0.0 0.03 0.41 0.46 0.04 0.51 0.3 5.99 0.03 0.3 0.25 0.36 0.0 0.03 0.41 0.46 0.04 0.51 0.3 5.99 0.03 17.32 17.32
Calories (kcal) 168.813 39.118 0.0 123.76 0.434 24.072 22.5 1.214 52.528 14.9 0.0 1.431 168.813 39.118 0.0 123.76 0.434 24.072 22.5 1.214 52.528 14.9 0.0 1.431 897.54 897.54
Starch (g) n/a 5.55 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 5.55 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 11.1 11.1
Sucrose (g) 0.04 n/a n/a n/a n/a 0.16 n/a n/a 0.41 n/a n/a n/a 0.04 n/a n/a n/a n/a 0.16 n/a n/a 0.41 n/a n/a n/a 1.22 1.22
Glucose (dextrose) (g) 0.01 n/a n/a n/a n/a 0.03 n/a n/a 0.32 n/a n/a n/a 0.01 n/a n/a n/a n/a 0.03 n/a n/a 0.32 n/a n/a n/a 0.72 0.72
Fructose (g) 0.01 n/a n/a n/a n/a 0.03 n/a n/a 0.0 n/a n/a n/a 0.01 n/a n/a n/a n/a 0.03 n/a n/a 0.0 n/a n/a n/a 0.08 0.08
Lactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Maltose (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Water (g) 5.37 1.41 355.14 0.0 1.74 0.77 0.48 3.53 0.77 0.44 0.01 0.04 5.37 1.41 355.14 0.0 1.74 0.77 0.48 3.53 0.77 0.44 0.01 0.04 739.44 739.44
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Sugars (g) 0.06 n/a 0.0 0.0 0.02 0.22 0.14 n/a 0.76 n/a 0.0 0.05 0.06 n/a 0.0 0.0 0.02 0.22 0.14 n/a 0.76 n/a 0.0 0.05 2.46 2.46
Galactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.02 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.02 n/a n/a n/a 0.04 0.04
Dietary Fiber (g) 0.6 0.7 0.0 0.0 0.1 1.4 0.6 0.1 1.6 2.1 0.0 0.1 0.6 0.7 0.0 0.0 0.1 1.4 0.6 0.1 1.6 2.1 0.0 0.1 14.9 14.9
Calcium (mg) 12.95 4.996 10.665 0.0 1.264 12.444 55.86 1.919 58.352 35.45 1.44 0.666 12.95 4.996 10.665 0.0 1.264 12.444 55.86 1.919 58.352 35.45 1.44 0.666 392.013 392.013
Iron (mg) 1.99 0.49 0.0 0.0 0.03 2.82 3.98 0.03 1.12 0.82 0.02 0.04 1.99 0.49 0.0 0.0 0.03 2.82 3.98 0.03 1.12 0.82 0.02 0.04 22.66 22.66
Magnesium (mg) 11.563 20.941 3.555 0.0 0.491 13.124 21.96 0.666 33.376 16.5 0.06 0.684 11.563 20.941 3.555 0.0 0.491 13.124 21.96 0.666 33.376 16.5 0.06 0.684 245.838 245.838
Phosphorus (mg) 53.188 48.579 0.0 0.0 0.906 18.224 29.94 1.958 94.192 20.45 0.0 1.319 53.188 48.579 0.0 0.0 0.906 18.224 29.94 1.958 94.192 20.45 0.0 1.319 537.511 537.511
Potassium (mg) 53.188 59.847 0.0 0.0 9.831 171.7 107.28 16.216 76.384 63.35 0.48 9.063 53.188 59.847 0.0 0.0 9.831 171.7 107.28 16.216 76.384 63.35 0.48 9.063 1134.676 1134.676
Sodium (mg) 2.313 0.532 14.22 0.0 0.868 2.584 10.08 2.037 0.56 1.75 2325.48 0.135 2.313 0.532 14.22 0.0 0.868 2.584 10.08 2.037 0.56 1.75 2325.48 0.135 4721.116 4721.116
Zinc (mg) 0.5 0.33 0.04 0.0 0.01 0.3 0.29 0.01 0.64 0.24 0.01 0.01 0.5 0.33 0.04 0.0 0.01 0.3 0.29 0.01 0.64 0.24 0.01 0.01 4.72 4.72
Copper (mg) 0.102 0.063 0.036 0.0 0.004 0.041 0.052 0.003 0.046 0.049 0.002 0.002 0.102 0.063 0.036 0.0 0.004 0.041 0.052 0.003 0.046 0.049 0.002 0.002 0.797 0.797
Manganese (mg) 0.504 0.216 0.0 0.0 0.008 0.532 0.2 0.007 0.198 0.095 0.006 0.009 0.504 0.216 0.0 0.0 0.008 0.532 0.2 0.007 0.198 0.095 0.006 0.009 3.552 3.552
Selenium (mcg) 7.0 0.9 0.0 0.0 0.0 0.3 0.3 0.0 15.0 1.3 0.0 0.0 7.0 0.9 0.0 0.0 0.0 0.3 0.3 0.0 15.0 1.3 0.0 0.0 49.7 49.7
Vitamin A, IU (IU) 0.0 1.488 0.0 0.0 127.335 0.0 76.2 5.249 6.944 0.0 0.0 187.245 0.0 1.488 0.0 0.0 127.335 0.0 76.2 5.249 6.944 0.0 0.0 187.245 808.921 808.921
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 0.106 0.0 0.0 6.359 0.0 3.84 0.274 0.336 0.0 0.0 9.365 0.0 0.106 0.0 0.0 6.359 0.0 3.84 0.274 0.336 0.0 0.0 9.365 40.56 40.56
Beta Carotene (mcg) 0.0 0.85 0.0 0.0 74.159 0.0 45.72 n/a 4.144 n/a 0.0 98.28 0.0 0.85 0.0 0.0 74.159 0.0 45.72 n/a 4.144 n/a 0.0 98.28 446.307 446.307
Vitamin E (mg) 0.05 0.26 0.0 2.44 0.05 0.21 0.2 n/a 0.32 n/a 0.0 0.13 0.05 0.26 0.0 2.44 0.05 0.21 0.2 n/a 0.32 n/a 0.0 0.13 7.34 7.34
Vitamin D (IU) n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 17.327 0.0 0.0 16.323 0.0 26.88 n/a 50.176 n/a 0.0 59.207 0.0 17.327 0.0 0.0 16.323 0.0 26.88 n/a 50.176 n/a 0.0 59.207 339.824 339.824
Tocopherol, beta (mg) n/a 0.01 n/a 0.0 n/a 0.01 n/a n/a 0.0 n/a n/a n/a n/a 0.01 n/a 0.0 n/a 0.01 n/a n/a 0.0 n/a n/a n/a 0.04 0.04
Tocopherol, gamma (mg) n/a 0.48 n/a 3.83 n/a 0.03 n/a n/a 2.1 n/a n/a n/a n/a 0.48 n/a 3.83 n/a 0.03 n/a n/a 2.1 n/a n/a n/a 12.89 12.89
Tocopherol, delta (mg) n/a 0.04 n/a 0.14 n/a 0.0 n/a n/a 0.08 n/a n/a n/a n/a 0.04 n/a 0.14 n/a 0.0 n/a n/a 0.08 n/a n/a n/a 0.51 0.51
Vitamin C (mg) 0.0 n/a 0.0 0.0 0.5 1.8 0.5 0.5 0.3 1.1 0.0 0.3 0.0 n/a 0.0 0.0 0.5 1.8 0.5 0.5 0.3 1.1 0.0 0.3 9.9 9.9
Thiamin (mg) 0.268 0.038 0.0 0.0 0.001 0.01 0.038 0.0 0.06 0.012 0.0 0.001 0.268 0.038 0.0 0.0 0.001 0.01 0.038 0.0 0.06 0.012 0.0 0.001 0.86 0.86
Riboflavin (mg) 0.023 0.034 0.0 0.0 0.003 0.016 0.02 0.001 0.043 0.015 0.0 0.004 0.023 0.034 0.0 0.0 0.003 0.016 0.02 0.001 0.043 0.015 0.0 0.004 0.316 0.316
Niacin (mg) 1.938 0.162 0.0 0.0 0.021 0.35 0.275 0.025 0.884 0.107 0.0 0.039 1.938 0.162 0.0 0.0 0.021 0.35 0.275 0.025 0.884 0.107 0.0 0.039 7.598 7.598
Pantothenic acid (mg) 0.467 0.082 0.0 0.0 0.011 n/a n/a 0.009 n/a n/a 0.0 n/a 0.467 0.082 0.0 0.0 0.011 n/a n/a 0.009 n/a n/a 0.0 n/a 1.137 1.137
Vitamin B-6 (mg) 0.074 0.052 0.0 0.0 0.003 0.122 0.026 0.002 0.048 n/a 0.0 0.011 0.074 0.052 0.0 0.0 0.003 0.122 0.026 0.002 0.048 n/a 0.0 0.011 0.678 0.678
Folate (mcg) 106.838 19.559 0.0 0.0 1.17 2.652 0.6 1.058 8.512 0.0 0.0 0.477 106.838 19.559 0.0 0.0 1.17 2.652 0.6 1.058 8.512 0.0 0.0 0.477 281.73 281.73
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) 2.7 7.5 0.0 0.0 0.2 3.3 1.5 n/a 13.7 n/a 0.0 0.2 2.7 7.5 0.0 0.0 0.2 3.3 1.5 n/a 13.7 n/a 0.0 0.2 58.4 58.4
Folic acid (mcg) 103.138 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 103.138 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 206.275 206.275
Tryptophan (g) 0.037 0.018 n/a n/a n/a n/a n/a n/a 0.059 n/a 0.0 n/a 0.037 0.018 n/a n/a n/a n/a n/a n/a 0.059 n/a 0.0 n/a 0.229 0.229
Threonine (g) 0.12 0.045 n/a n/a n/a n/a n/a n/a 0.123 n/a 0.0 n/a 0.12 0.045 n/a n/a n/a n/a n/a n/a 0.123 n/a 0.0 n/a 0.576 0.576
Isoleucine (g) 0.143 0.053 n/a n/a n/a n/a n/a n/a 0.121 n/a 0.0 n/a 0.143 0.053 n/a n/a n/a n/a n/a n/a 0.121 n/a 0.0 n/a 0.635 0.635
Leucine (g) 0.273 0.089 n/a n/a n/a n/a n/a n/a 0.199 n/a 0.0 n/a 0.273 0.089 n/a n/a n/a n/a n/a n/a 0.199 n/a 0.0 n/a 1.123 1.123
Lysine (g) 0.12 0.082 n/a n/a n/a n/a n/a n/a 0.17 n/a 0.0 n/a 0.12 0.082 n/a n/a n/a n/a n/a n/a 0.17 n/a 0.0 n/a 0.745 0.745
Methionine (g) 0.079 0.033 n/a n/a n/a n/a n/a n/a 0.054 n/a 0.0 n/a 0.079 0.033 n/a n/a n/a n/a n/a n/a 0.054 n/a 0.0 n/a 0.331 0.331
Cystine (g) 0.069 0.021 n/a n/a n/a n/a n/a n/a 0.065 n/a 0.0 n/a 0.069 0.021 n/a n/a n/a n/a n/a n/a 0.065 n/a 0.0 n/a 0.311 0.311
Phenylalanine (g) 0.176 0.063 n/a n/a n/a n/a n/a n/a 0.12 n/a 0.0 n/a 0.176 0.063 n/a n/a n/a n/a n/a n/a 0.12 n/a 0.0 n/a 0.717 0.717
Tyrosine (g) 0.111 0.029 n/a n/a n/a n/a n/a n/a 0.083 n/a 0.0 n/a 0.111 0.029 n/a n/a n/a n/a n/a n/a 0.083 n/a 0.0 n/a 0.445 0.445
Valine (g) 0.204 0.063 n/a n/a n/a n/a n/a n/a 0.149 n/a 0.0 n/a 0.204 0.063 n/a n/a n/a n/a n/a n/a 0.149 n/a 0.0 n/a 0.83 0.83
Arginine (g) 0.273 0.116 n/a n/a n/a n/a n/a n/a 0.196 n/a 0.0 n/a 0.273 0.116 n/a n/a n/a n/a n/a n/a 0.196 n/a 0.0 n/a 1.169 1.169
Histidine (g) 0.079 0.044 n/a n/a n/a n/a n/a n/a 0.085 n/a 0.0 n/a 0.079 0.044 n/a n/a n/a n/a n/a n/a 0.085 n/a 0.0 n/a 0.415 0.415
Alanine (g) 0.19 0.063 n/a n/a n/a n/a n/a n/a 0.133 n/a 0.0 n/a 0.19 0.063 n/a n/a n/a n/a n/a n/a 0.133 n/a 0.0 n/a 0.771 0.771
Aspartic acid (g) 0.31 0.12 n/a n/a n/a n/a n/a n/a 0.221 n/a 0.0 n/a 0.31 0.12 n/a n/a n/a n/a n/a n/a 0.221 n/a 0.0 n/a 1.301 1.301
Glutamic acid (g) 0.643 0.199 n/a n/a n/a n/a n/a n/a 0.558 n/a 0.0 n/a 0.643 0.199 n/a n/a n/a n/a n/a n/a 0.558 n/a 0.0 n/a 2.799 2.799
Glycine (g) 0.153 0.073 n/a n/a n/a n/a n/a n/a 0.147 n/a 0.0 n/a 0.153 0.073 n/a n/a n/a n/a n/a n/a 0.147 n/a 0.0 n/a 0.745 0.745
Proline (g) 0.157 0.082 n/a n/a n/a n/a n/a n/a 0.217 n/a 0.0 n/a 0.157 0.082 n/a n/a n/a n/a n/a n/a 0.217 n/a 0.0 n/a 0.913 0.913
Serine (g) 0.176 0.061 n/a n/a n/a n/a n/a n/a 0.121 n/a 0.0 n/a 0.176 0.061 n/a n/a n/a n/a n/a n/a 0.121 n/a 0.0 n/a 0.715 0.715
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a n/a 0.056 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.056 n/a n/a n/a n/a n/a n/a n/a n/a 0.112 0.112
Saturated Fat (g) 0.083 0.075 0.0 1.032 0.0 0.212 0.092 n/a 0.164 0.05 0.0 0.015 0.083 0.075 0.0 1.032 0.0 0.212 0.092 n/a 0.164 0.05 0.0 0.015 3.446 3.446
Phytosterols (mg) n/a n/a n/a n/a 0.094 5.576 4.08 n/a 13.216 2.3 0.0 0.374 n/a n/a n/a n/a 0.094 5.576 4.08 n/a 13.216 2.3 0.0 0.374 51.28 51.28
Monounsaturated Fat (g) 0.097 0.171 0.0 8.859 0.005 0.113 0.842 n/a 2.221 0.679 0.0 0.012 0.097 0.171 0.0 8.859 0.005 0.113 0.842 n/a 2.221 0.679 0.0 0.012 26.001 26.001
Polyunsaturated (g) 0.083 0.35 0.0 3.94 0.001 0.148 0.197 n/a 0.604 0.088 0.0 0.038 0.083 0.35 0.0 3.94 0.001 0.148 0.197 n/a 0.604 0.088 0.0 0.038 10.894 10.894