Lauki moong dal khichdi recipe with bottle gourd, rice, moong lentil, spices, nutrition table, health tips, and easy steps. When someone says 'comfort food', khichdi is one of the most-loved dishes you will find in any Indian household. This lauki moong dal khichdi is not just nutritious but also easy to prepare with the simplest ingredients from your kitchen. Bottle gourd or lauki is undoubtedly healthier, but a basic lauki curry is not so acceptable for its bland taste. Hence comes this soulful ng dal khichdi.Lauki moong dal khichdi recipe (Unsplash)For this easy lauki moong dal khichdi, you will need just 10 minutes of preparation after a busy day. Lauki comes with a number of health benefits, including better hydration, digestion, weight management, natural skin glow and controlled blood pressure. On the other hand, moong dal, being rich in protein and fibre, releases a lower amount of sugar in the bloodstream. Owing to its hypoglycaemic components, moong dal also helps in reducing blood sugar levels. Also, with its low-fat component, moong dal supports weight loss.Comprehensive Nutrition Analysis Of Lauki Moong Dal Khichdi vs Regular KhichdiFeatureLauki Moong Dal KhichdiRegular KhichdiMain ingredientsRice, green moong lentil, bottle gourd, tomato, onion, ginger, spicesRice and dal with basic spicesVegetable contentHigher because bottle gourd, tomato, and onion are addedUsually lower unless vegetables are addedProtein levelModerate due to green moong lentilDepends on the dal usedDigestibilityLight, soft, and suitable for simple mealsAlso light, but texture depends on dal and rice ratioFlavorMildly spiced with ginger, cloves, peppercorns, cumin, and green chilliUsually simple with cumin, turmeric, and saltBest served withCurd, pickle, papad, or saladCurd, ghee, pickle, or kadhiHealth valueBetter hydration and fiber from bottle gourdBasic comfort food with fewer vegetablesQuick Recipe OverviewPreparation time: 10 minutesCooking time: 15 minutesTotal time: 25 minutesServings: 3 servingsCalories: About 260–300 calories per servingMain nutrition: Carbohydrates, plant protein, fiber, potassium, iron, vitamin C, and B vitaminsDifficulty: EasyBest for: Light lunch, dinner, simple home meal, or digestive-friendly foodIngredients1 cup rice, soaked1/2 cup green moong lentil1 cup bottle gourd, cubed1 tomato, chopped1 onion, chopped1 inch ginger, grated2–3 peppercorns2–3 cloves1 tsp turmeric powder1–2 green chillies, chopped1 tsp coriander powder1/2 tsp red chilli powderSalt, as needed1 tbsp oil2 cups water1/2 tsp cumin seeds, optional but recommendedStep-by-step recipe guideWash rice and green moong lentil properly until the water looks clear.Soak rice for a few minutes while the vegetables are chopped.Heat oil in a pressure cooker on medium flame.Add cumin seeds, peppercorns, cloves, and chopped green chilli.Let the spices crackle for a few seconds to release aroma.Add chopped onion and fry until the onion turns translucent.Add chopped tomato and grated ginger.Add salt, red chilli powder, coriander powder, and turmeric powder.Mix the masala well until tomato becomes slightly soft.Add green moong lentil, bottle gourd cubes, and soaked rice.Pour 2 cups water into the cooker and stir everything once.Close the lid and cook for 2–3 whistles on medium flame.Let the pressure release naturally before opening the cooker.Mix gently and adjust water for a softer consistency, when needed.Serve hot with curd for a comforting and balanced meal.5 Tips To Make Lauki Moong Dal Rice Khichdi HealthierUse less oil: You can reduce oil to 1–2 teaspoons for a lighter version. Less oil keeps the meal lower in fat while keeping the taste balanced.Add more vegetables: You can add carrots, peas, spinach, beans, or capsicum. More vegetables increase fiber, minerals, and natural color.Choose whole green moong: Whole green moong gives more fiber than polished dal. Higher fiber of moong dal helps keep the stomach full for longer.Control salt: You can keep salt moderate and increase flavor with ginger, cumin, and coriander. Lower salt supports a more heart-friendly meal.Serve with curd: Curd adds calcium, protein, and a cooling effect. Adding plain curd makes the meal more filling and digestion-friendly.Nutrients in Lauki Moong Dal Rice KhichdiNutrientApproximate value and benefit per servingCaloriesAbout 260–300 kcal, depending on oil and rice quantityProteinAround 8–10 g from green moong lentil and riceCarbohydratesAround 45–50 g, mainly from rice and lentilsFatAround 5–7 g, mostly from oilFiberAround 5–7 g from moong lentil, bottle gourd, onion, and tomatoCalciumAround 35–50 mg, supports bones and teethIronAround 2–3 mg, supports blood healthPotassiumAround 350–450 mg, supports fluid balance and musclesMagnesiumAround 45–60 mg, supports energy and nerve functionPhosphorusAround 120–160 mg, supports bones and cell repairZincAround 1–1.5 mg, supports immunityVitamin CAround 8–12 mg from tomato, chilli, and bottle gourdVitamin ASmall amount from tomato and spicesB vitaminsModerate amount from rice, lentils, onion, and spicesSodiumDepends on the amount of salt addedLauki moong dal khichdi gives you a warm, simple, and nourishing meal for everyday cooking. The recipe combines rice, lentils, bottle gourd, tomato, onion, ginger, and spices in one pressure cooker. You get comfort, flavor, protein, fiber, and minerals in every serving.FAQs1. Can Lauki Moong Dal Rice Khichdi be served for dinner?Yes, Lauki Moong Dal Rice Khichdi suits dinner because the meal stays light, soft, warm, and easy to digest.2. Can extra vegetables be added?Yes, carrots, peas, beans, spinach, or capsicum can increase fiber, color, minerals, and overall nutrition in the recipe.3. Can brown rice replace white rice?Yes, brown rice can replace white rice, but brown rice needs longer soaking and extra cooking time for softness.Weight LossHealthHealthy DietHealthy RecipesHealthy FoodWeight Loss DietCatch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. 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