Gut-Friendly Khichdi Recipe

Khichdi is a mixture of lentils, rice, vegetables and spices. Any time you think of khichdi - more often than not, you think about illness. Since khichdi has been so closely associated with feeling low, even considering it a dinner option on a generic Monday is off-putting. However, those who regularly include khichdi in their diet understand how comforting and nourishing this traditional Indian dish can be. Khichdi is known for being easy to digest and packed with nutrients, making it a soothing and wholesome meal. Rooted in centuries of healing knowledge and Ayurvedic medicine, it is an easy-to-digest, nourishing, and simple food staple in our diets. You can change it based on spices and seasonings to fit your feelings. My nani would ensure that it was a Sunday night staple at her home, so it always reminds me of the traditions and pearls of wisdom that connect me and all of us to our loved ones.

This gut-friendly version of khichdi is specially crafted to support gut health by incorporating ingredients known for their digestive benefits. It's creamy and hearty but never heavy, and it features my favourite ingredient of all time: ginger, known for its digestive benefits.

Ingredients:

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

• 1/2 cup basmati rice, rinsed

• 1 tablespoon ghee (clarified butter) or coconut oil

• 1 teaspoon cumin (jeera) seeds

• 1/2 teaspoon turmeric powder

• 1 teaspoon grated ginger

• 1/2 teaspoon asafoetida (hing)

• 1 small carrot, chopped

• 1 small zucchini, chopped

• 1/2 cup green peas

• 1/2 teaspoon salt (or to taste),

• 4 cups water

• Fresh coriander leaves to garnish

Instructions:

1. Prepare the Ingredients: Rinse the split moong dal and basmati rice together under running water until the water clears. Drain and set aside.

2. Sauté Spices and Aromatics: Heat the ghee or coconut oil over medium heat in a large pot or pressure cooker. Add cumin (jeera) seeds and let them splutter. Add grated ginger, turmeric powder, and asafoetida (hing). Sauté for about 30 seconds until fragrant.

3. Add Vegetables: Add the chopped carrot, zucchini, and green peas to the pot. Sauté for a couple of minutes to combine the flavours.

4. Combine Rice and Lentils: Add the rinsed rice and moong dal to the pot. Stir well to mix with the spices and vegetables.

5. Cook the Khichdi: Add 4 cups of water and salt to the pot. Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for 25-30 minutes until the rice and lentils are fully cooked and the khichdi reaches a porridge-like consistency. If you use a pressure cooker, cook for 2-3 whistles on medium heat.

6. Garnish and Serve: Once cooked, garnish with fresh coriander leaves. Serve warm. Enjoy!

Expanded Benefits:

• Moong Dal: Moong dal is a protein-rich, easy-to-digest ingredient that supports digestive health. It's high in fibre, which promotes a healthy digestive tract by adding bulk to the stool and aiding regular bowel movements. Moong dal also contains essential vitamins and minerals like folate, magnesium, and potassium, which support overall health.

• Turmeric: Turmeric contains curcumin, a potent anti-inflammatory and antioxidant compound. Curcumin has been shown to reduce inflammation in the gut, which can help alleviate symptoms of digestive disorders like IBS and Crohn's disease. It also aids in the healing of the gut lining, promoting a healthy digestive system.

• Ginger: Ginger is well-known for its digestive benefits. It can help alleviate nausea, reduce muscle pain and soreness, and has anti-inflammatory effects. Ginger also stimulates digestive enzymes, which enhance the digestive process and improve nutrient absorption. Additionally, it helps ease bloating and indigestion by relaxing the gastrointestinal muscles.

• Cumin Seeds: Cumin seeds are rich in iron and are traditionally used to treat digestive problems. They stimulate the secretion of pancreatic enzymes, aiding digestion and assimilation of nutrients. Cumin also has antimicrobial properties, which help in keeping the gut flora balanced and healthy.

• Asafoetida (Hing): Asafoetida has been used in traditional medicine for centuries to treat digestive issues. It is known for its anti-inflammatory, antispasmodic, and antimicrobial properties. Asafoetida helps reduce bloating and gas by relaxing the digestive tract muscles and facilitating a smooth gas passage.

• Vegetables (Carrot, Zucchini, Green Peas): These vegetables are high in fibre, which is essential for a healthy digestive system. Fibre helps to add bulk to stool and promotes regular bowel movements. They also provide important vitamins and minerals, including vitamins A, C, potassium, and antioxidants, which support overall gut health and enhance the immune system.

• Ghee: Ghee is a source of butyrate, a short-chain fatty acid beneficial for gut health. Butyrate supports the health of the intestinal walls and reduces inflammation. It also promotes the growth of beneficial bacteria in the gut, which is crucial for maintaining a balanced gut microbiome.

This gut-friendly khichdi provides a comforting and easily digestible meal by incorporating these ingredients into a single dish. It offers a range of health benefits that support digestive health and overall well-being, inspiring you to make healthier food choices.

For more recipes and detailed health tips, visit Nutrition by Shruti.