For centuries, all throughout India, Khichdi has been thought of as Ayurvedic comfort food, for its gentle cleansing and detoxing properties, which over time bring balance and wellness to the body.
What is Khichdi?
In its traditional form, Khichdi consists of mung beans (moong dal) or lentils, cooked with rice (or buckwheat), vegetables and mild Indian spices and can vary greatly depending on the region. It is considered one of the most healing meals in Ayurveda because it is tri-doshic; meaning it balances all three doshas. Very nourishing and mildly spiced ( but not bland) it is easy digest.
What you’ll need!
- Mung beans or lentils – mung beans and lentils should be soaked for easy digestibility.
- Toasted buckwheat- also known as Kashi, (or sub brown rice or other whole grain)
- Cleansing vegetables: carrots, celery, fennel, cauliflower, broccoli or kale
- Ginger, Garlic and Onion
- Flavorful Indian spices and seeds– but used sparingly.
- Olive oil or ghee– ghee is traditional and is easy to digest.
What I love about Khichdi!
It’s delicious, healthy, and satisfying without feeling too heavy. It gives me energy and stamina all day long, and I find at dinner time, I am less hungry and better able to make wiser decisions as far as what to eat and how much.
It’s easy to make a big batch and reheat it throughout the week for simple easy meals.
Doing a “cleanse” doesn’t have to be drastic. It doesn’t have to be expensive and you don’t have to starve. It can actually be a very a gentle, holistic and energizing. At least, that’s how I like to do it.
Tips
In Ayurveda, it is believed that we should have our biggest meal of the day, when the sun is at its highest point–at lunchtime!
Try this with mung beans! Don’t let their diminutive size fool you– they are surprisingly packed full of protein and nutrients and the list of health benefits to the body is endless.
Soaking mung beans in water overnight will double their size (right side), cut their cooking time in half and increase their digestibility. Sprouted mung beans are exceptionally good for you. For more on the super amazing power of mung beans….read this.
How to make Khichdi
- Saute the onion in oil over medium-high heat in a Dutch oven for 2-3 minutes. Reduce heat to medium add ginger and garlic, and saute a few minutes, until golden and fragrant.
- Add spices, pepper, salt and stirring, toast for a few more minutes. Add the soaked mung beans and buckwheat or soaked brown rice. Add water, broth and 2 cups of chopped veggies bring to a good boil. Cover. Turn heat to low, and let simmer for 20 minutes. Check for doneness.
- Continue cooking for 5 to 10 more minutes if necessary. Some rice takes longer, and if you do not pre-soak your whole mung beans, or brown rice, you will need to add more water, which will change the recipe proportions and flavor…so try to soak if possible.
- Once it is done, taste and adjust salt and seasonings. If you like a more “porridge-like” consistency, add more veggie broth.
Serving Suggestions and Storage
Serve in bowls, and top with fresh diced tomato, fresh cilantro or parsley and a pinch of salt and pepper, a squeeze of lemon and a tiny drizzle of olive oil over the top of the tomatoes is nice too. Microgreens are always welcome too!
More Favorite Ayurvedic Recipes
- Turmeric Broth Detox Soup {Ayurvedic + Healing}
- Turmeric Tea (Ayurvedic Detox Tea)
- 10 Healing Turmeric Recipes (Plus Top Health Benefits)
Wherever this finds you, may you feel hopeful and excited about this coming New Year — open to the possibilities that haven’t even been imagined yet. Create a little space for the mystery to unfold without too many plans – a clear open field to let life show up in its own wise and perfect way.
Cheers and love. All the best to you this New Year!
Sylvia
Khichdi Recipe
- Prep Time: 10 mins
- Cook Time: 40 mins
- Total Time: 50 mins
- Yield: 4 1x
- Category: Main, vegan, gluten-free
- Method: Stovetop
- Cuisine: Indian
- Diet: Vegan
Description
A simple cleansing recipe for Khichdi ( or Khichuri) -an Indian, comfort food from the Ayurvedic tradition that helps sooth and heal the body.
Ingredients
- 1/2 cup diced onion
- 1 1/2 tablespoon olive oil or coconut oil
- 1 tablespoon grated ginger
- 1 tablespoon chopped garlic
- 1 tsp whole mustard seeds
- 1 tsp turmeric powder
- 1/2 tsp cumin seeds or ground cumin powder
- 1/2 tsp coriander
- 1/2 tsp garam masala, more to taste
- 1/4 -1/2 teaspoon chili flakes (optional)
- few twists of black pepper
- 1 tsp kosher salt
- 1/4 cup dry split mung beans, split lentils (or use whole mung beans or whole lentils- soaked overnight)
- 1/2 cup buckwheat (kashi) or (soaked, brown basmati rice)
- 1 1/2 cup water
- 1 cup veggie broth
- 2-3 cups chopped vegetables ( like carrot, parsnips, celery, fennel bulb, cauliflower, broccoli)
- Optional Garnishes: cilantro or Italian parsley, lemon wedge, diced tomato for topping, microgreens, olive oil.
Instructions
- In a medium pot, saute onion in oil over medium high heat for 2-3 minutes. Reduce heat to medium add ginger and garlic, and saute a few minutes, until golden and fragrant.
- Add all the spices, pepper, salt and toast for a few more minutes, stirring. Add soaked mung beans and buckwheat or soaked brown rice. Add water, broth and 2 cups chopped veggies bring to a good boil. Cover. Turn heat to low, and let simmer for 20 minutes. Check for doneness.
- Continue cooking for 5 to 10 more minutes if necessary. Some rice takes longer, and if you do not pre-soak your whole mung beans, or brown rice, you will need to add more water, which will change the recipe proportions and flavor…so try to soak if possible.
- Once it is done, taste and adjust salt and seasonings to your liking. *If you like a more “porridge-like” consistency, add more veggie broth.
- Spoon into bowls, top with fresh diced tomato , cilantro, and a pinch of salt and pepper, and a squeeze of lemon and a drizzle of olive oil.
Notes
Soaking the beans (or lentils) helps with digestibility and also shortens the cooking time in half. I highly recommend soaking. 🙂 If using brown rice, make sure to pre-soak for a few hours or overnight to help shorten the cooking time.
If you prefer your khichdi more like a porridge (which is traditional in parts of India) feel free to add warm veggie broth to loosen to get it to the consistency you like.
Khichdi will keep up to 4 days in the refrigerator or can be placed in the freezer for up to 3 months.
Nutrition
- Serving Size: 1 ½ cups
- Calories: 305
- Sugar: 4.2 g
- Sodium: 83.4 mg
- Fat: 5.7 g
- Saturated Fat: 3.2 g
- Carbohydrates: 55 g
- Fiber: 11.5 g
- Protein: 11.3 g
- Cholesterol: 0 mg
Such a delicious recipe! As the description mentions, it’s satiating and flavourful without being overpowering.
Glad you enjoyed this!