Luke Coutinho (Designed by Priyanka Vithlani, Meal planning analyst)

Khichdi – What’s on my plate?

A simple and a nutritional blend of lentils and rice, Khichdi has been the staple for Indians for many years now. Not only does it account for an ideal protein on the basis if rice and lentils but also packs in Nutritional punch making it simple on the gut and digestive system.

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Prep Time 20

Cook Time 10

Total Time 30

Servings: 2

Course: Main Course

Cuisine: Indian

Calories: 153.78

Ingredients Equipment Method Nutrition Notes

Ingredients

1/2 cup parboiled rice soaked for 3-4 hours
1/2 cup dhuli dal split moong dal soaked for 6-8 hrs. One can use a mix of chana dal, split moong dal and yellow moong dal to make it protein rich
2 tbsp ethically sourced organic A2 ghee
A pinch of Ceylon cinnamon/dalchini
2 elaichi pods/cardamom
1 cloves/laung
1 tsp cumin/jeera seeds
1 inch grated ginger/adrak
1/2 tsp immunity powder
1 pinch asafoetida/hing
half cup veggies bottle gourd, carrots, peas - any vegetables available
salt – to taste
4 cups water

Equipment

Pressure cooker

Method

Rinse and soak rice and dal for 3-4 and 6-8 hours respectively to make it more digestible and get rid of anti-nutrients.
Heat ghee first and roast all the whole spices in it.
Now add ginger, immunity powder and hing.
Add the veggies.
Add salt and water.
Pressure cook for four whistles.
Relish it with a dollop of ghee.

Nutrition

Calories: 153.78kcalCarbohydrates: 26.79gProtein: 6.41gFat: 2.49gFiber: 4.56g

Notes

Add salad to your plate for added fibre and raw enzymes. You can make a simple onion-tomato kachumber salad with boiled beets. Sprinkle lemon juice, rock salt and jeera powder over it.