High Protein Indian Breakfast — Masoor Dal Khichdi
A high protein Indian breakfast combining masoor dal khichdi with potato and whole spices, served with a two-egg omelette. 22g protein per serving, IBS-friendly, done in 30 minutes.
Equipment
- 1 Pressure Cooker
- 1 Non Sticky Pan with Lid
- 1 Spatula
Ingredients
Masoor Dal Khichdi
- ½ cup masoor dal washed
- ½ cup rice
- 1 medium onion sliced
- ½ tbsp ginger garlic paste
- 1 tsp cumin seeds
- 1 bay leaf
- 2 –3 cardamom pods crushed (optional)
- 1 green chilli slit
- 1 tbsp olive oil or mustard oil
- 1 tsp turmeric powder
- Salt to taste
- 1 large potato peeled and halved
- 2 cups hot water
Egg Omelette:
- 2 eggs
- ½ small onion finely chopped
- ½ green chilli finely chopped
- Salt to taste
- Olive Oil for cooking
Instructions
- Wash dal and rice until water runs clear. Prep vegetables.
- Heat oil in pressure cooker. Add cumin, green chilli, bay leaf, cardamom — sizzle 30 seconds. Add onion, ginger garlic paste, turmeric, salt — sauté 2 minutes.
- Add dal, rice, potato. Stir 1 minute. Add 2 cups hot water. Pressure cook 3 whistles. Let pressure release naturally.
- Beat 2 eggs with chopped onion, chilli, salt. Cook in non-stick pan — set, flip, cook through.
- Serve khichdi and omelette together hot.
Notes
- Hot water in the khichdi speeds up cooking and improves texture — don't use cold.
- For IBS flare days: reduce onion, use garlic-infused oil, skip chilli.
- Potato adds resistant starch — good prebiotic for gut bacteria.
- Khichdi thickens as it cools — add a splash of water when reheating.
- Keeps in fridge 2 days. Omelette best made fresh.