Nourishing and Healing Mung Bean and Basmati Porridge (Khichdi)

What is Khichdi?

Khichdi or khichadi is an Indian porridge-like dish that is made by cooking rice, mung beans, red or yellow lentils, turmeric, cumin, ghee (clarified butter), salt and spices.

In India, khichdi is often given to babies as it is easily digestible and nourishing. Like congee, khichdi is a nurturing food that is full of healthy nutrients, aids digestion, lowers cholesterol and improves heart health.  It is a simple, wholesome, and nutritious meal which is a complete protein (as it contains all 10 essential amino acids), contains carbohydrates, and fibre. Khichdi also contains essential vitamins and minerals such as vitamin C, vitamin B complex, magnesium, potassium, calcium, and phosphorus.

This humble dish has gained popularity internationally because of its powerful medicinal properties. Mung beans and cumin aids digestion, turmeric is anti-inflammatory, lentils and mung beans reduce blood sugar levels, help reduce LDL, lower blood pressure and improve heart health, mung beans contain many nutrients including folate, potassium and magnesium. Mung beans also contain resistant starch and fibre making them great prebiotic foods and are wonderful anti-oxidants making them really good for removing free radicals as well as helping people deal with chronic illnesses.

It’s great for improving gut health as well as for people suffering from chronic conditions. It’s India’s answer to chicken noodle soup, especially for the young, old or for those convalescing from an illness.

Ingredients

Makes 6 – 8 portions

• 1 cup basmati rice
• 1/2 cup mung beans washed and soaked overnight
• 1/2 cup red lentils or yellow split peas washed
  
• 8 – 10 cups water, vegetable “bone broth” or meat bone broth
  
• 1 ¹⁄₂ tbsp ghee or coconut or rice bran oil (avoid ghee if vegan or dairy intolerant)
• 1 x onion diced
• 2 cloves of garlic crushed (crush with the skin on, and leave to sit for 10 minutes to infuse the goodness from the skin)
• 4 thin slices fresh ginger grated
• 1-1/2 cups tomatoes finely chopped (or tinned)
• 2 cups of mixed vegetables such as; carrots, sweet potato, peas, eggplant, cabbage, celery, fennel or zucchini, finely diced
  
• 3 bay leaves

Spices – you can have some or all of these, depending on personal taste

• 1 tsp black mustard seeds
• ¹⁄₂ tsp cumin seeds
• ¹⁄₂ tsp ground coriander seeds
• ¹⁄₂ tsp ground fennel seeds
• ¹⁄₂ tsp ground fenugreek seeds
• Seeds from 8 whole cardamon pods, ground
• 2 tsp ground turmeric
• ¹⁄₄ tsp ground cinnamon
• ¹⁄₄ tsp ground black pepper
• 2 tsp fine Himalayan or sea salt or more to taste
• ¹⁄₂ cup finely chopped herbs (parsley, coriander, dill &/or mint)

Directions

1. Soak and cook the rice using the following method to reduce the arsenic load and change it from a simple starch to a resistant starch. Healthier low carb rice with reduced arsenic levels
2. In a medium cooking pot on a low heat melt the ghee and add the mustard seeds and cumin seeds until they start to pop.
3. Add the rest of spices, (except the turmeric, cinnamon, black pepper and bay leaves) as well as the onion and fry until onion is translucent.
4. Add garlic and ginger and fry off a bit more.
5. Then add the tomatoes, turmeric, cinnamon & black pepper  and whichever vegetables you choose.
6. Pour in the water, turn up the heat to medium and bring to a boil.
7. Add the pre-soaked and drained mung beans, cover with the lid and cook for 8-10 min, until the beans get tender.
8. Meanwhile, thoroughly wash basmati in water and leave to drain.
9. Stir in the lentils, vegetables and bay leaves (while the mung beans are cooking), season with salt.
10. Cook covered, for at least another 10 min or so, until the lentils and vegetables are tender. If it starts to get dry, keep adding more liquid.
11. Stir in the cooked basmati rice, chopped herbs, taste for salt and adjust the seasoning if required. Heat through.
12. Serve with lemon wedges, or thick plain yogurt, or sour milk drinks such as lassi or kefir (kefir and lassi made with sour milk is full of wonderful probiotic microbiota).
13. If left to cool and then re-heat, it will have converted to a resistant

Image courtesy of Freedigitalphotos by tiramisustudio