Khichdi - India’s Comfort Food
It’s eaten when you want a light yet filling meal or when you’re sick.
Khichdi is designed to be an easily digestible meal and therefore white basmati rice vs brown rice is normally used.
Households throughout India make Khichdi, the ingredients and style of cooking differ in various regions.
A basic Khichdi is made from white basmati rice, yellow or green split mung dal, spices and topped with ghee.
All of these ingredients soothe and have healing effects on our digestive system.
There are many different spellings for Khichdi such as Khichari, Khichadi, and Khichdee. My friends in India have shared that Khichdi is the more common spelling.
Mung and Moong are common spellings for mung beans. Mung Dal are simply split Mung beans.
Khichdi is more than just a comfort food
Mung beans when cooked with Basmati rice make it a complete protein.
A “complete protein” contains all nine essential amino acids.
Mung beans supply a higher proportion of protein than any other plant food and are rich in amino acids but lack two essential amino acids.
Basmati rice contains the cysteine and methionine amino acids that Mung beans lack as well as provide the lysine amino acid that grains do not contain enough of.
Mung beans have a low glycemic index of only 25 and contain nutrients that aid in regulating blood sugar levels. Basmati rice has a glycemic index of 52 and is the lowest of all white rice types. This means that Khichdi once digested releases its energy slowly keeping blood sugar levels more stable.
Basmati rice holds a kind of carbohydrate identified as resistant starch. This has a prebiotic influence in the bowel which can help increase the number of ‘friendly’ bacteria. This protects the digestive tract, keeps it healthy and increases the immunity in our body.
Mung beans are a good source of dietary fiber, vitamin C, calcium, magnesium, phosphorus, and potassium.
Freshly cooked Khichdi eaten with pure ghee provides the right amount of macro-nutrients, complex carbohydrate, protein, and fat.
Adding vegetables makes it a complete meal.
Khichdi in a Rice Cooker - A Nurturing Ayurvedic dish
1 cup Basmati rice (rinse and soak for about 10 minutes) (Can soak with Mung Dal)
2/3 cup Mung Dal (rinse and soak for about 10 minutes) (Can soak with Rice)
3 ¾ cups water (may vary from 3 ½ cups to 4 depending on your texture preference)
Ghee (add link)
Himalayan pink salt or Bragg Liquid Aminos
Vegetables of your choice (for example Brussel sprouts)
Spices, use a Vata, Pitta or Kapha Spice Churna (add link)
Ume Plum Vinegar (optional)
Chopped fresh cilantro (optional)
Add the rice, mung dal and water to your rice cooker
1 teaspoon ghee
1 ½ tablespoon spice churna (less or more to your taste) of Vata, Pitta or Kapha spice Churna depending on the season or your taste preference
Himalayan pink salt or Bragg Liquid Aminos (to your taste)
If your rice cooker has a steaming tray add the vegetables to the tray, if not steam separately
When your rice cooker stops the Khichdi is done cooking
Put the vegetables in a bowl add 1 tablespoon of ghee and about 5 drops Ume Plum Vinegar
Mix the vegetables into the Khichdi
Serve topped with a little ghee and garnish with chopped cilantro
Garnish with toasted unsweetened coconut shreds or chopped toasted almonds or cashews
Stir in a small amount of coconut milk