Daal khichdi (1 piece)

Reduce the rice portion and increase the lentil-to-rice ratio; use whole lentils such as masoor, moong, or chana dal rather than relying mainly on rice.

Replace white rice in khichdi with brown basmati rice, quinoa, or barley, and keep the grains minimally processed.

Add plenty of non-starchy vegetables such as spinach, cauliflower, okra, beans, broccoli, or cabbage to increase fibre and slow absorption.

Have a protein-rich side such as plain unsweetened yogurt, eggs, paneer, tofu, or grilled fish/chicken; avoid sweetened yogurt or sugary accompaniments.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar, then eat the khichdi slowly in a smaller bowl.

Avoid pairing khichdi with papad, pickles containing added sugar, sweet drinks, desserts, or large servings of potato; take a gentle 10–20 minute walk after eating.