Oats and vegetable khichdi is a wholesome, low-sodium, high-fibre dish perfect for maintaining healthy blood pressure. Made with rolled oats, yellow moong dal, and seasonal vegetables, this one-pot meal is light yet filling and supports heart health.
Khichdi is one of the most comforting and versatile Indian meals, often prepared with rice and lentils. In this version, rice is replaced with oats, making it more fibre-rich and heart-healthy. Oats are known for their soluble fibre, especially beta-glucan, which helps lower LDL cholesterol and keeps blood pressure in check.
The addition of yellow moong dal makes the khichdi easy to digest and rich in protein, while seasonal vegetables like carrots, beans, and peas add vitamins, minerals, and antioxidants. This dish uses minimal oil and very little salt, relying on natural flavors of ginger, cumin, and turmeric to enhance taste.
Oats khichdi is not only a comforting lunch or dinner option but also ideal for people trying to maintain steady blood pressure levels. Its high fibre content supports satiety and stable blood sugar, while the potassium from vegetables helps balance sodium in the body, naturally aiding blood pressure control.
It can be served with plain low-fat curd or a side o
Read MoreWash oats and moong dal separately. Soak moong dal for 15 minutes.
Heat oil in a pressure cooker or thick pan. Add cumin seeds, ginger, and green chilli. Sauté for a few seconds.
Add chopped vegetables and tomato. Sauté for 2–3 minutes.
Add soaked moong dal, oats, turmeric powder, and water. Mix well.
Add minimal salt, stir, and pressure cook for 2 whistles (or simmer for 20 minutes in a pan until soft).
Once done, let pressure release. Open lid, stir, and adjust consistency by adding a little hot water if needed.
Garnish with coriander leaves and lemon juice before serving.
Yes, oats khichdi is safe and healthy for daily meals. It’s especially good for dinner as it is light.
You can, but moong dal adds protein and makes the dish more filling and balanced.
Add fresh lemon juice, coriander, and mild spices like ginger, cumin, and black pepper for natural flavor.
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