In a September 2025 video, Dr Karan Rajan, an NHS doctor and health content creator, shared a white rice recipe that packs almost 40g of protein and 30g of fibre in just one serving. If you love white rice, finding ways to make it healthy can be tiresome. But what if there were an easy way to include not only protein but also fibre to make the dish nutritious and wholesome?
Here’s how you can make the dish:
The recipe is his version of the ‘beautiful Indian dish khichdi’, and it contains all the essential amino acids you need, plus plenty of fibre, so you can have a healthy meal while supporting your gut bacteria, according to Dr Rajan.
It also offers a handy dose of protein to go with that fibre.
This dish will provide a range of soluble and insoluble fibres, as well as resistant starches, to support deep fermentation in your colon, according to Dr Rajan.
