Bhuni kichri

Lunch

Item Rating: 73/100

1 serving (250 grams) contains 350 calories, 10.0 grams of protein, 8.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		330.2
% Daily Value*
Total Fat		7.5 g	9%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		56.6 g	20%
	Dietary Fiber	4.7 g	16%
	Sugars	1.9 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		37.7 mg	2%
Iron		1.9 mg	10%
Potassium		283.0 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 67 cal (20.4%)

Protein: 37 cal (11.3%)

Carbs: 226 cal (68.3%)

About Bhuni kichri

Bhuni Kichri is a traditional one-pot dish from the Indian subcontinent, commonly associated with Bengali and North Indian cuisines. It is made by combining rice, lentils (such as moong dal), and various spices. Bhuni Kichri is a dry, roasted version of the classic Kichri, offering a rich and aromatic flavor. Nutritionally, Bhuni Kichri is a good source of plant-based proteins, complex carbohydrates, dietary fiber, and essential micronutrients like magnesium, potassium, and iron. Since it incorporates lentils and whole grains, it provides a balanced macronutrient profile, making it satiating and energy-boosting, with limited fat content (depending on added ghee/oil). Often paired with curd or vegetables, it contributes to a wholesome meal.

Health Benefits

• Rich in plant-based protein from lentils, supporting muscle repair and growth.
• Abundant in dietary fiber, which can improve digestion and promote a healthy gut microbiome.
• Contains complex carbohydrates from rice, providing sustained energy release and improved satiety.
• Supplies iron, particularly from lentils, which is critical for oxygen transport and preventing anemia.
• Provides magnesium, aiding muscle function and promoting cardiovascular health.

Dietary Considerations

Allergens: Contains may contain gluten (if made with certain types of rice or spices processed with wheat), sesame or mustard (if added as tempering ingredients)

Suitable for: Vegetarian, low-fat diet, gluten-free (if made with gluten-free ingredients)

Not suitable for: Low-carb diet (due to rice), ketogenic diet

Selection and Storage

Store Bhuni Kichri in an airtight container in the refrigerator for up to 3 days. Reheat on the stove with a splash of water to prevent drying out.

Common Questions About Bhuni kichri Nutrition

What is the nutritional content of Bhuni Kichri?

Bhuni Kichri, made from rice and lentils, is a moderate source of carbohydrates and protein. A standard serving (1 cup) contains approximately 200-250 calories, 6-8 grams of protein, and is a good source of fiber, iron, and essential B vitamins such as folate.

Can I include Bhuni Kichri in a vegetarian or vegan diet?

Yes, Bhuni Kichri is traditionally vegetarian and can be adapted to fit a vegan diet by avoiding ingredients like ghee or substituting it with plant-based oils. The dish typically includes lentils, which serve as a great plant-based protein source.

What are the health benefits of eating Bhuni Kichri?

Bhuni Kichri is an easily digestible meal that supports gut health due to its fiber-rich content. Lentils provide protein and essential nutrients such as iron and folate, while the combination of rice and lentils offers a complete protein profile, making it ideal for maintaining energy and muscle health.

What is a recommended portion size for Bhuni Kichri?

A recommended serving size of Bhuni Kichri is about 1 cup (approximately 200-250 grams), which provides balanced nutrition for an individual meal. Adjust the portion based on calorie needs or activity levels, but avoid overeating due to its carb content.

How does Bhuni Kichri compare to plain rice or lentils?

Bhuni Kichri offers more balanced nutrition compared to plain rice or lentils alone. The combination creates a complete protein source, making it more nutritious for vegetarians. Its added spices and ghee enhance flavor and provide additional antioxidants and fats.

Data Sources & Scientific References