September marks Nutrition Month in India, a campaign to promote healthy eating and fight malnutrition. Globally, Khichdi, a traditional dish of rice and lentils, is hailed as one of the most nutritious
foods, and in India, it is often regarded as the country’s unofficial national dish.
A few years ago, Prime Minister Narendra Modi highlighted its importance, dubbing it the most nutritious food. Recently, at a nutrition conference in the US, Khichdi was again acknowledged for its exceptional nutritional value. According to health experts, when dal and rice are eaten together, the body receives a complete mix of nutrients, including protein, fiber, vitamins A, D, B1, C, K, and antioxidants, not found in any single food.
Health Benefits Of Khichdi
Health experts regard Khichdi as a complete and balanced diet. They say that Khichdi is not only tasty and easily digestible but also packed with nutrients essential for mental well-being, overall health, and physical development. This makes it a complete diet and one of the healthiest foods. What’s more, it can be enjoyed by everyone, from children to adults, and from the healthy to the sick.
A Protein Source Unlike Any Other
Dietician Shalini Verma from RML Hospital, New Delhi, explains that Khichdi offers a rich source of protein. The body derives protein from amino acids, but some amino acids are missing in pulses, while others are absent in grains like rice or wheat. When pulses and grains are combined, they form a complete protein source, providing essential amino acids such as lysine, leucine, arginine, glutamic acid, and aspartic acid in sufficient amounts. In total, Khichdi supplies 20–22 types of amino acids, fulfilling the body’s protein requirements. Scientifically, no other single food offers such a complete protein package.
Dal And Rice: A Powerhouse Of Essential Nutrients
Khichdi combines lentils and rice, delivering a wealth of minerals, vitamins, carbohydrates, and antioxidants. The inclusion of peeled moong dal and rice adds fibre to the diet. In various parts of India, vegetables such as tomatoes, beans, cauliflower, carrots, capsicum, and peas are added to enhance both the nutritional value and taste of Khichdi.
A Remedy For Various Ailments
Dietician Shalini explained that consuming dal-rice khichdi helps prevent issues like constipation, acidity, and indigestion. The folate in this combination also lowers the risk of heart disease. With its low calorie and fat content, khichdi is light, easily digestible, and filling, aiding in weight management. For the sick, it provides complete nutrition while remaining gentle on the digestive system.
