High-Protein Tofu Khichdi Bowl

Short Description

Comforting one-pot meal with balanced macros for blood sugar stability and recovery.

Why It Supports Metabolic Health

Combines low-glycemic carbs, plant protein and soluble fiber to support glycemic control and satiety.

Ingredients

  • 1/2 cup split moong dal
  • 1/4 cup brown rice
  • 150 g firm tofu, cubed
  • 1 cup spinach
  • 1 tsp cumin seeds
  • 1 tsp grated ginger
  • 1 tbsp ghee or olive oil
  • 2.5 cups water
  • Salt and turmeric to taste

Method

  1. Rinse dal and rice, then soak for 15 minutes.
  2. Heat ghee, add cumin and ginger until aromatic.
  3. Add dal, rice, turmeric and water; pressure cook or simmer until soft.
  4. Fold in tofu and spinach; cook 3 to 4 more minutes.
  5. Season with salt and rest for 5 minutes before serving.

Macronutrient Breakdown

  • Protein: 26g
  • Carbs: 45g
  • Fat: 14g
  • Calories: 408 kcal

Substitution Options

  • Replace tofu with paneer for higher protein and calcium.
  • Swap brown rice with quinoa for faster cooking.
  • Add zucchini for extra volume and fiber.