Love white rice? Pack it with proteins and fiber with this nutritional Khichdi!

Rice is consumed almost every day in India. Well, who doesn't love white rice in Indian households? A meal is incomplete without rice. It's a go-to staple food, the "ghar ke daal-chawal", pulao, jeera-rice, or the khichdi that everyone craves for! But why limit khichdi only to days when someone is ill or wants to have something light for the gut? Of course, it has been made and eaten for years...what if we can level up this soul food? You can actually turn this carb-rich food into a protein-packed, fibre-rich, nutritionally dense meal. 

40g of protein and 30g of fibre in one serving!

Rice, when combined with perfect ingredients, can fulfil your protein and fibre requirements of the day. One serving of it can provide 40g of protein and 30g of fibre. The process has to be entirely the way your Grandma and Mum used to. But, it is the add-on...the level-up that will give the boost. Here's how you can make your dose: 

• Start pairing your rice with beans and lentils. You will be exposed to a range of soluble and insoluble fibres as well as resistant starches, which together allow deep fermentation in the colon, along with the protein. This especially works for those who have a sensitive gut. 

• Moreover, washing the rice, lentils, and beans helps in lowering the FODMAP content. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates, which are poorly absorbed by the small intestine. 

• Apart from the proteins, carbs, and fibre content, there is a need to add those ingredients which serve good for the 'microbes inside'. It can be spinach, garlic, and ginger. They contain polyphenols and bioactive compounds, which support microbial density and ease inflammation. Adding onions and chilli for the warmth one needs!

• Do not forget to top the khichdi with pure ghee, as it helps mop up the fat-soluble vitamins. 

​​The aim should be to include both protein and fibre to make it a super-nutritional bowl. This trial at Khichdi is just a way to include all the essential amino acids in your diet. Happy eating, all!