A soothing one-pot khichdi of korralu (foxtail millet) and yellow moong with vegetables, finished with a spoon of ghee and cumin.
- Energy
- 324 kcal
- Protein
- 14 g
- Carbs
- 50 g
- Fat
- 8 g
Great for: Spinner, Wicketkeeper, Runner, Junior (12–18), All-rounder
Why it works
Millet and dal in roughly a 2:1 ratio follows ICMR-NIN's cereal-plus-pulse principle for good-quality vegetarian protein. It is an easy, well-balanced dinner for lighter skill days, when guidance suggests carbohydrate around 3–5 g/kg rather than the higher match-day amounts.
When: Dinner on training days or the night before a match.
Ingredients
- 150 g Foxtail millet (korralu), rinsed and soaked 30 min
- 75 g Yellow moong dal
- 150 g Mixed vegetables (carrot, beans, peas)
- 60 g Tomato
- 15 g (1 tbsp) Desi cow ghee Panjeri House
- to taste Cumin, ginger, turmeric, hing, salt
- 4 cups Water
Method
- Heat ghee in a pressure cooker, add cumin, hing and ginger.
- Add tomato and vegetables and sauté 2 minutes.
- Add millet, moong dal, turmeric, salt and water. Pressure-cook for 3–4 whistles.
- Rest until the pressure drops, stir well and adjust consistency with hot water. Serve with curd and a salad.
Coach’s tips
- Vegan swap: cook in wood-pressed groundnut oil instead of ghee.
- Add a bowl of curd on the side for about 7 g more protein.
- Make a dry mix of millet and dal in advance for hostels and camps.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.