Recipe Detail
High-Protein Tofu Khichdi Bowl
Comforting one-pot meal with balanced macros for blood sugar stability and recovery.
| Calories | 408 kcal |
| Protein | 26g |
| Prep Time | 25 mins |
| Nutri-Grade | A |
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
- Rinse dal and rice, then soak for 15 minutes.
- Heat ghee, add cumin and ginger until aromatic.
- Add dal, rice, turmeric and water; pressure cook or simmer until soft.
- Fold in tofu and spinach; cook 3 to 4 more minutes.
- Season with salt and rest for 5 minutes before serving.
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.
Best fit for
High Protein Vegetarian · Diabetic-Friendly · Gut Health Focused
Keep the texture loose and soft for better satiety with less digestive burden.