Khichdhi also known as Khichri: Benefits and Simple Recipe

"Khichdi" or "Khichri," it is a popular and nutritious dish in Indian cuisine. Khichdi is made by cooking rice and lentils together, typically seasoned with mild spices. It is a versatile dish and can be prepared in various ways, with additional ingredients such as vegetables or ghee for flavor.

The basic ingredients for khichdi include rice, lentils (usually moong dal), water, and spices. The dish is often considered easy to digest and is sometimes recommended as comfort food or a simple meal during illness. It's a staple meal in many Ayurvedic households and is enjoyed for its simplicity and wholesome nature.



Khichdi offers several health benefits due to its simple and nutritious composition. Here are some of the potential benefits:

  1. Complete Protein Source: When rice and lentils are combined, they form a complete protein, providing all the essential amino acids needed by the body.

  2. Balanced Nutrition: Khichdi often includes a mix of carbohydrates, proteins, fiber, and essential nutrients. The combination of rice and lentils offers a good balance of energy and nutrients.

  3. Easy to Digest: The simple and well-cooked ingredients make khichdi easy to digest, making it a preferred choice during illness or for those with digestive issues.

  4. Rich in Fiber: Lentils used in khichdi are a good source of dietary fiber, which aids in digestion, helps maintain bowel regularity, and supports overall digestive health.

  5. Low in Fat: Khichdi is typically low in fat, especially if prepared with minimal oil or ghee. This makes it a healthy option for those watching their fat intake.

  6. Provides Essential Nutrients: Depending on the specific recipe, khichdi can be enriched with various vegetables, herbs, and spices, providing a range of vitamins and minerals essential for overall health.

  7. Comfort Food: Khichdi is often considered comfort food, and its mild flavors can be soothing, making it a go-to option during times of illness or when someone needs a simple and nourishing meal.

  8. Versatility: Khichdi is a versatile dish that can be customized by adding different vegetables, spices, or herbs according to personal taste and nutritional preferences.

  9. Cost-Effective: The ingredients for khichdi are relatively inexpensive, making it an affordable and accessible meal for many people.

Ingredients:

  • 1 cup rice

  • 1/2 cup split yellow moong dal (lentils)

  • 1 medium-sized onion, finely chopped

  • 1 medium-sized tomato, chopped

  • 1/2 cup mixed vegetables (carrots, peas, beans), chopped (optional)

  • 1 teaspoon ginger-garlic paste

  • asafoetida (optional but awesome)

  • 1/2 teaspoon turmeric powder

  • 1/2 teaspoon cumin seeds

  • 1-2 tablespoons ghee or oil

  • Salt to taste

  • 4 cups water (adjust for desired consistency)

  • Fresh coriander /cilantro leaves for garnish (optional)

Instructions:

  1. Rinse Rice and Lentils:

    • Wash the rice and lentils together under running water until the water runs clear.

  2. Sautéing:

    • In a large pot, heat ghee or oil over medium heat.

    • Add cumin seeds and heat until aromatic

    • Add chopped onions and sauté until they become translucent.

  3. Adding Vegetables:

    • If using vegetables, add them to the pot and sauté for a few minutes.

  4. Spices and Tomatoes:

    • Add ginger-garlic paste and sauté for a minute

    • Add turmeric powder and asafoetida if using, followed by chopped tomatoes. Cook until the tomatoes are soft.

  5. Rice and Lentils:

    • Add the washed rice and lentils to the pot. Stir well to coat them with the spices.

  6. Cooking:

    • Pour in the water and add salt. Mix everything well.

    • Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer. Stir occasionally to prevent sticking.

  7. Simmering:

    • Continue to cook on low heat until the rice and lentils are soft and well-cooked. If needed, add more water to achieve the desired consistency.

  8. Garnish:

    • Once cooked, garnish with fresh coriander leaves if desired.

  9. Serve:

    • Serve hot khichdi with yogurt, pickle, or a dollop of ghee.

Feel free to adjust the spice levels and add your favorite vegetables or spices to customize the khichdi according to your taste.

FAQ

-What the heck is asafoetida and where do I get it?

It is essentially a gum resin extracted from ferula, an herb in the celery family. It is usually available as a coarse yellow powder and smells a little bit like sulpher/eggs .

You can order some from Amazon if you can’t find it at a specialty store near you.

-Besides flavor why might I add this very specific and pungent ingredient?

According to Ayurveda, asafoetida has many medicinal uses, ranging from topical applications to digestive and throat maladies. 

There is some scientific evidence that the chemicals in asafoetida might help treat irritable bowel syndrome (IBS), and also might protect against high blood levels of certain fats including cholesterol and triglycerides.

-Contradictions for asafoetida?

Don't use it of you have a GI infection or other GI condition. High blood pressure (hypertension) or low blood pressure (hypotension): There is some concern that asafoetida might interfere with blood pressure control

Danielle AriasComment