Khichdi has long been considered a comfort food in Indian households. In this version, brown rice is used instead of white rice, making it lower in glycaemic index and richer in fibre. Combined with yellow moong dal, it provides a good balance of plant protein and slow-digesting carbs that keep blood sugar levels steady.
The addition of spinach enhances the nutritional value by contributing iron, magnesium, and antioxidants. These nutrients help improve overall metabolic health and support heart function—important for diabetics who often need to manage multiple health factors.
Lightly spiced and cooked in minimal oil, this khichdi is easy to digest and soothing for the stomach. It works well as a complete lunch or dinner and can be paired with a side of low-fat curd or simple salad for a balanced diabetic-friendly meal.
Wash and soak brown rice and moong dal together for 30 minutes.
Heat oil in a pressure cooker. Add cumin seeds and let them splutter.
Add onion, ginger, and green chilli. Sauté until onion turns golden.
Add tomato, turmeric, and salt. Cook until tomato softens.
Add soaked rice, dal, and chopped spinach. Mix well.
Add 3 cups water, stir, and pressure cook for 3 whistles on medium heat.
Let pressure release naturally. Fluff gently and garnish with coriander leaves before serving.
Tips and Tricks
- Add extra vegetables like carrots, beans, or peas for variety.
- Adjust water for softer or firmer khichdi depending on preference.
- For added flavour, drizzle a teaspoon of ghee before serving (optional for diabetics in moderation).
Frequently Asked Questions
Yes, red rice is also a great low-GI option with similar benefits.
Yes, cook in a pot with a lid, though it may take 40–45 minutes for the rice to soften.
Yes, it’s light yet filling, making it an excellent dinner choice for diabetics.
