Vegetable Kichadi–Indian Ayurvedic Recipe

Preparation time: 10 minutes plus soaking
Cooking time: approximately half an hour

Vital Statistics:
K. Calories: 300 (1260 kJ)
Fat: 8 gm. Of which 1 gm. Saturated
Sodium: 26 mg

Ingredients required:
50 gm. (2 oz.) red lentils
200 gm. (7 oz.) basmati or long grain rice
2 tbsp. of vegetable oil
1 finely chopped onion
½ inch (1 cm.) of cinnamon stick
1 black cardamom pod (bruised or split)
1 tsp. of cumin seeds
2-3 cloves
1/4th tsp. of turmeric powder
½ tsp. of chili powder
2 tsp. of garlic ginger paste
1 tsp. of natural yogurt (preferably probiotic)
75 gm. (3 oz.) Chopped green beans
A little piece of cauliflower
75 gm. (3 oz.) Carrot sliced
50 gm. (2 oz.) Tomato chopped
450 ml. or 1/4th pint fresh water

Method:
Step 1: Wash the lentils and rice together and then soak them in a bowl of water for about half an hour. Drain and keep them aside.

Step 2: Take a saucepan and keep on mid flame. Put the vegetable oil in it and add the onion. Stir it for a while and then add cinnamon, cardamom (if using), cloves and cumin seeds. Cook gently until the onion turns slightly brownish. During the whole process, stir frequently.

Step 3: Add turmeric powder, chili powder, garlic & ginger paste and mix them well. Add a little water and yoghurt and cook the recipe for 5 minutes. You can keep on adding little water if required. Stir in the vegetables (beans, carrot, tomatoes and cauliflower) and cook for about 2 minutes more.

Step 4: Add the lentils and rice, stir and mix. Add the measured water thereafter. Cover the cooking vessel with close fitting lid (you can use cooker available in Indian store) and simmer the stove. For cooker (a special vessel with whistle), 4 whistles cook the recipe and for other vessels, it takes approximately 20 minutes. Allow the vessel to naturally cool. Serve hot.

Health Benefits:
The khichari or khichadi is one of the most easily digestible recipes as believed in India. Cooking khichari is tradition in some of the Indian states like Gujarat. Most of the houses in Gujarat have this recipe as evening food (the dinner). Depending upon the consistency (loose or almost solid), the khichari can be modified. The recipe can be fortified adding any sort of vegetables as per the taste.

The khichari is easy to digest. The pluses including lentils, soya beans, kidney beans and chickpeas have been considered as low glycaemic index (GI). The recipe is recommended for all those who suffer from intestinal problems including indigestion. This is good in loose motion (loosened khichari where watery portion is more).

Author: Dr Maulik Vyas

I am a holistic Doctor with 10 yr of experience in medical/health and wellness industry. Also, I am a professional content writer with 1000s of articles published across the web. I'm available for content writing, natural treatment consultancy, business ideas about healthcare/wellness industry. I am the proprietor of company named Mouls Incorporation.

Comments

  1. I always find this Kichadi in Online Auyrvada stores, now I have the recipe from this article, I’ll try to cook it at home.

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