Oatmeal Khichdi- Oat, Lentil and Spinach Stew

bhavnaskitchen's picture

Oct. 23, 2013

2 Cups of Spinach contains about 2 mg of Iron and the same amount of Vitamin C(Necessary to absorb Iron). High in Calcium as well. So consider this recipe if you are looking for Iron Fortified Foods.
1 cup of Oat contains 2mg of Iron, 21mg of Calcium. Overall, this recipe is very healthy for your daily diet.


Oil 2 Tablespoon
Cumin seeds 1 Tablespoon
Turmeric powder 1/4 Teaspoon
Split green gram 1 Cup (16 tbs) ((moong dal, with or without skin))
Rice 1/2 Cup (8 tbs)
Salt To Taste
Water 5 Cup (80 tbs) ((as needed))
Rolled oats 1 Cup (16 tbs)
Ginger paste 1 Teaspoon
Garlic paste 1 Teaspoon
Green chili paste 1/2 Teaspoon ((or finely chopped))
Chopped spinach 4 Cup (64 tbs) ((3



1. Soak rice and split green gram (moong dal) in water for a couple of hours.


2. Place a pot on flame and pour oil in it. Add cumin seeds and turmeric powder. Let it splutter.

3. Add soaked green gram and rice. Pour water (double the amount or as needed to get desired consistency) and salt. Cover partially and cook for 15 minutes on medium flame. Check once after 6-7 minutes and add oatmeal. Continue to cook.

4. Stir in green chili paste, garlic paste, and ginger paste.

5. Add spinach in the last few minutes of cooking. Cover and cook until done.


6. Garnish with toasted nuts and serve warm!


Skip rice if preparing for diabetic people.

Recipe Summary

Difficulty Level: Easy
Cook Time: 20 Minutes
Ready In: 20 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 496Calories from Fat 103

 % Daily Value*

Total Fat 12 g18.5%

Saturated Fat 1 g5%

Trans Fat 0 g


Sodium 166 mg6.92%

Total Carbohydrates 78 g26%

Dietary Fiber 13 g52%

Sugars 4 g

Protein 21 g42%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet