A one-pot formula
Use a grain or starchy base, a protein food, vegetables and familiar spices. A side of plain curd, fruit or salad can add variety. Cooking time and water vary by grain and pulse, so follow safe cooking directions for the ingredients you use.
Six meals to try
- Vegetable moong dal khichdi: add peas, carrots and spinach; serve with curd.
- Chana pulao: use cooked chickpeas, rice and mixed vegetables; add cucumber on the side.
- Masoor dal vegetable stew: simmer red lentils with tomato, pumpkin and greens; eat with roti.
- Egg and vegetable rice: use thoroughly cooked egg, leftover refrigerated rice and chopped vegetables.
- Rajma rice pot: use fully cooked rajma; add tomato and capsicum, then finish with herbs.
- Chicken or tofu vegetable pulao: cook the protein thoroughly and include generous vegetables.
Keep the meal balanced
A pot full of rice with a few peas may be convenient but might not satisfy for long. Increase the beans, dal, egg, tofu or other protein food and vegetables. There is no need to chase a fixed calorie number; adjust the serving to your needs.
Food safety matters
WHO advises keeping cooked food at safe temperatures, refrigerating perishables promptly and reheating cooked food thoroughly. Cool leftovers in suitable containers and avoid leaving cooked rice or other foods out for hours.
Quick answers
Can I use frozen vegetables?
Yes. They are convenient and can go straight into many cooked dishes.
Is khichdi a complete meal?
It depends on what you put in it and what else you eat that day. Add vegetables and enough dal; curd or another side can round it out.
General information only. Food needs vary; ask a qualified clinician or registered dietitian about individual medical needs.