Rice
~60 g dry · ~60 g
210
Carbs46 g
Protein4 g
Fat1 g
Fibre1 g
The bulk. Standard portion, no complaints.
The verdict
Rice and dal cooked together. The only dish here where the ghee is arguably earning its place.
Component by component
Per one plate, ~300 g cooked. Estimates, not yet verified against IFCT 2017.
Moong dal
~40 g dry · ~40 g
140
Carbs24 g
Protein10 g
Fat1 g
Fibre5 g
Ten grams of protein and five of fibre. Rice and dal together form a complete protein, which is why this combination has survived three thousand years.
Worth eatingGhee
1 tbsp · ~13 g
115
Carbs0 g
Protein0 g
Fat13 g
Fibre0 g
Aids absorption of the fat-soluble vitamins in the vegetables and makes the dish tolerable. Worth it here in a way it is not in most dishes.
Three ways to fix it
Ordered by what you give up.
Option 1 · Add vegetables and curd−0
Carrot, peas and beans in the khichdi, a katori of curd alongside.
This dish is already well built. Vegetables add fibre for almost nothing, and curd rounds out the protein.
Taste cost: None
Option 2 · Shift the ratio−35
Equal rice and dal rather than three to two.
More protein, more fibre, marginally fewer calories, and it holds you longer.
Taste cost: None
Option 3 · Change the grain−40
Millet or broken wheat khichdi.
Bajra and jowar khichdi are traditional in large parts of India and considerably higher in fibre.
Taste cost: Low