Kitchari (Lentil and Rice dish)

Ingredients:

  • 1 cup basmati rice
  • 1/2 cup split yellow mung beans (moong dal)
  • 4 cups water
  • 1 tablespoon ghee (clarified butter)
  • 1 teaspoon cumin seeds
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon Himalayan pink salt
  • Fresh cilantro leaves for garnish

Preparation Time: 10 minutes Cooking Time: 30 minutes

Instructions:

  1. Rinse the basmati rice and split mung beans separately under cold water until the water runs clear. Drain well and set aside.
  2. In a large pot, heat the ghee over medium heat. Add the cumin seeds and cook until they start to sizzle and become fragrant.
  3. Add the grated ginger to the pot and sauté for about 1 minute until aromatic.
  4. Add the rinsed rice and mung beans to the pot and stir to coat them with the ghee and spices.
  5. Pour in the water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let the khichdi simmer for about 20-25 minutes, or until the rice and mung beans are cooked and soft.
  6. Stir the khichdi occasionally to prevent sticking and ensure even cooking.
  7. Once the khichdi is cooked, add the ground turmeric, coriander, cumin, black pepper, and Himalayan pink salt to the pot. Stir well to combine and let it simmer for another 5 minutes to allow the flavors to meld together.
  8. Taste the khichdi and adjust the seasoning if necessary.
  9. Garnish with fresh cilantro leaves before serving.

Nutritional Value:

  • Basmati Rice: Provides carbohydrates for energy and is easy to digest.
  • Split Mung Beans: Rich in protein, fiber, and essential nutrients like folate, iron, and magnesium.
  • Spices: Turmeric, coriander, cumin, black pepper, and Himalayan pink salt provide flavor and additional health benefits, including anti-inflammatory and digestive properties.

Health Benefits as per Ayurveda:

  • Easy to Digest: Khichdi is a gentle and nourishing dish that is easy to digest, making it ideal for pregnant women, especially during times of digestive discomfort.
  • Balancing for Doshas: The combination of rice and mung beans in khichdi is considered balancing for all three doshas (Vata, Pitta, and Kapha) according to Ayurveda, making it suitable for all body types.
  • Nutrient-Rich: Rice provides carbohydrates for energy, while mung beans are rich in protein, fiber, and essential vitamins and minerals like folate, iron, and magnesium, which are important for maternal and fetal health during pregnancy.

Dished that Pair well

  • Vegetable Sambar: A light and flavorful South Indian lentil-based vegetable stew, sambar is rich in spices and vegetables, providing a balanced meal when served alongside khichdi. It aids digestion and adds variety to the meal.
  • Seasonal Vegetable Stir-Fry: A simple stir-fry of seasonal vegetables cooked with Ayurvedic spices like cumin, coriander, and turmeric is a perfect accompaniment to khichdi. Choose vegetables based on the current season for optimal nutrition and balance.
  • Mung Bean Soup: A light and nourishing mung bean soup, seasoned with ginger, cumin, and coriander, pairs well with khichdi. Mung beans are easy to digest and provide protein and fiber, enhancing the nutritional value of the meal.
  • Mixed Vegetable Raita: A cooling and refreshing side dish, raita made with yogurt and mixed vegetables like cucumber, carrots, and tomatoes balances the warmth of khichdi. It provides probiotics for gut health and aids digestion.
  • Ghee: Adding a dollop of ghee (clarified butter) to khichdi enhances its flavor and nutritive value. Ghee is considered a healing food in Ayurveda, promoting digestion, nourishing tissues, and supporting overall health.
  • Pickle: A small serving of homemade pickle or chutney adds tanginess and spice to khichdi. Choose pickles made with natural ingredients and traditional preparation methods for optimal health benefits.
  • Leafy Green Salad: A fresh salad made with leafy greens like spinach, kale, or lettuce, dressed with lemon juice and a drizzle of olive oil, complements the simplicity of khichdi. Leafy greens are rich in vitamins and minerals, promoting vitality and well-being.
  • Fruit Compote: A stewed fruit compote made with seasonal fruits like apples, pears, or berries, flavored with warming spices like cinnamon and cardamom, adds a touch of sweetness to khichdi. It satisfies the palate and provides natural sweetness without overwhelming the digestive system.
  • Herbal Tea: Sipping on a cup of herbal tea, such as ginger tea, fennel tea, or tulsi tea, before or after enjoying khichdi aids digestion and promotes relaxation. Choose herbal teas based on your dosha or current imbalances for personalized support.
  • Warm Water: Hydrate the body and support digestion by drinking warm water infused with lemon or fresh herbs like mint or cilantro alongside khichdi. Warm water helps cleanse the digestive tract and promotes detoxification.

Dosha-Specific Tips

  • For Vata Imbalance: To balance Vata dosha, you can add a pinch of ground ginger and a dash of asafoetida to the khichdi for additional warmth and digestive support.
  • For Pitta Imbalance: Pitta-dominant individuals may benefit from reducing the amount of spices in the khichdi and using cooling herbs like cilantro or mint for garnish.
  • For Kapha Imbalance: Use less ghee and add more warming spices like ginger, black pepper, and cloves to help stimulate digestion and metabolism.

Tips and Ideas

  • Vegetable Variation: Add diced vegetables such as carrots, peas, cauliflower, or spinach to the khichri for extra nutrition and flavor. Sauté the vegetables with the spices before adding the rice and mung beans.
  • Herbal Infusion: Infuse the cooking water with Ayurvedic herbs like ajwain (carom seeds), fennel seeds, or fenugreek seeds to enhance digestion and add subtle flavour to the khichri.
  • Protein Boost: Incorporate other sources of protein such as tofu cubes or paneer (Indian cottage cheese) into the khichdi for added nutrition, especially if you’re vegetarian or looking to increase protein intake.
  • Toppings and Garnishes: Experiment with different toppings and garnishes to elevate the flavour profile of the khichri. Try toasted coconut flakes, roasted cashews or almonds, or a drizzle of ghee for richness.
  • Texture Variation: For a creamier texture, blend a portion of the cooked khichdi with a hand blender before serving. This creates a smoother consistency while still retaining the wholesome flavor.
  • Seasonal Ingredients: Use seasonal ingredients to add freshness and variety to your khichri. For example, during summer, you can add fresh herbs like mint or cilantro, while in winter, root vegetables like sweet potatoes or parsnips can be a comforting addition.
  • Accompaniments: Serve the khichri with traditional accompaniments like plain yogurt or a dollop of homemade ghee. You can also pair it with pickles, chutneys, or a side salad for a well-rounded meal.
  • Customization: Tailor the spices and seasonings to suit your taste preferences and dietary needs. Adjust the quantity of spices or omit certain ingredients if you have specific dietary restrictions or sensitivities.
  • Meal Prep: Khichri can be made in large batches and stored in the refrigerator or freezer for future meals. Divide the khichdi into individual portions and freeze them for quick and convenient meals during busy days.
  • Digestive Support: Enjoy a cup of warm ginger tea or fennel tea alongside your khichdi to aid digestion and promote overall well-being, especially if you’re experiencing digestive discomfort during pregnancy.