Home / By Diet / Clean-Eating Recipes / Vegetable Khichdi Recipe (an Ayurvedic Cleanse)
By Sylvia Fountaine | Feasting at Home • January 1, 2015
★★★★★4.8 from 28 reviews
96 commentsThis delicious Khichdi recipe is so healing! A traditional Ayurvedic “detox” meal made with mung beans (moong dal) or lentils and buckwheat (or brown rice) vegetables & soothing turmeric. Restorative and cleansing. Vegan and GF.
Empty yourself and let the universe fill you. Yogi Tea
For centuries, all throughout India, Khichdi has been thought of as Ayurvedic comfort food, for its gentle cleansing and detoxing properties, which over time bring balance and wellness to the body.
It is a tradition in India to do a “cleanse” by eating this simple meal, 2-3 times a day, for 3-7 days. From simple, humble ingredients, this Indian Khichdi recipe has long been cherished in Ayurveda, for its ability to restore balance and bring healing to the body.
What is Khichdi?
In its traditional form, Khichdi consists of mung beans (moong dal) or lentils, cooked with rice (or buckwheat), vegetables and mild Indian spices and can vary greatly depending on the region. It is considered one of the most healing meals in Ayurveda because it is tri-doshic; meaning it balances all three doshas. Very nourishing and mildly spiced ( but not bland) it is easy digest.
What you’ll need!
- Mung beans or lentils – mung beans and lentils should be soaked for easy digestibility.
- Toasted buckwheat- also known as Kashi, (or sub brown rice or other whole grain)
- Cleansing vegetables: carrots, celery, fennel, cauliflower, broccoli or kale
- Ginger, Garlic and Onion
- Flavorful Indian spices and seeds– but used sparingly.
- Olive oil or ghee– ghee is traditional and is easy to digest.
What I love about Khichdi!
It’s delicious, healthy, and satisfying without feeling too heavy. It gives me energy and stamina all day long, and I find at dinner time, I am less hungry and better able to make wiser decisions as far as what to eat and how much.
It’s easy to make a big batch and reheat it throughout the week for simple easy meals.
Doing a “cleanse” doesn’t have to be drastic. It doesn’t have to be expensive and you don’t have to starve. It can actually be a very a gentle, holistic and energizing. At least, that’s how I like to do it.
Tips
In Ayurveda, it is believed that we should have our biggest meal of the day, when the sun is at its highest point–at lunchtime!
Try this with mung beans! Don’t let their diminutive size fool you– they are surprisingly packed full of protein and nutrients and the list of health benefits to the body is endless.
Soaking mung beans in water overnight will double their size (right side), cut their cooking time in half and increase their digestibility. Sprouted mung beans are exceptionally good for you. For more on the super amazing power of mung beans….read this.
How to make Khichdi
- Saute the onion in oil over medium-high heat in a Dutch oven for 2-3 minutes. Reduce heat to medium add ginger and garlic, and saute a few minutes, until golden and fragrant.
- Add spices, pepper, salt and stirring, toast for a few more minutes. Add the soaked mung beans and buckwheat or soaked brown rice.Add water, broth and 2 cups of chopped veggies bring to a good boil. Cover. Turn heat to low, and let simmer for 20 minutes. Check for doneness.
- Continue cooking for 5 to 10 more minutes if necessary. Some rice takes longer, and if you do not pre-soak your whole mung beans, or brown rice, you will need to add more water, which will change the recipe proportions and flavor…so try to soak if possible.
- Once it is done, taste and adjust salt and seasonings. If you like a more “porridge-like” consistency, add more veggie broth.
Serving Suggestions and Storage
Serve in bowls, and top with fresh diced tomato, fresh cilantro or parsley and a pinch of salt and pepper, a squeeze of lemon and a tiny drizzle of olive oil over the top of the tomatoes is nice too. Microgreens are always welcome too!
More Favorite Ayurvedic Recipes
- Turmeric Broth Detox Soup {Ayurvedic + Healing}
- Turmeric Tea (Ayurvedic Detox Tea)
- 10 Healing Turmeric Recipes (Plus Top Health Benefits)
Wherever this finds you, may you feel hopeful and excited about this coming New Year — open to the possibilities that haven’t even been imagined yet. Create a little space for the mystery to unfold without too many plans – a clear open field to let life show up in its own wise and perfect way.
Cheers and love. All the best to you this New Year!
Sylvia
Khichdi Recipe
★★★★★4.8 from 28 reviews
- Author: Sylvia Fountaine | Feasting at Home Blog
- Prep Time: 10 mins
- Cook Time: 40 mins
- Total Time: 50 mins
- Yield: 4 1x
- Category: Main, vegan, gluten-free
- Method: Stovetop
- Cuisine: Indian
- Diet: Vegan
Description
A simple cleansing recipe for Khichdi ( or Khichuri) -an Indian, comfort food from the Ayurvedic tradition thathelps sooth and heal the body.
Ingredients
UnitsScale
- 1/2 cup diced onion
- 1 1/2 tablespoon olive oil or coconut oil
- 1 tablespoon grated ginger
- 1 tablespoon chopped garlic
- 1 tsp whole mustard seeds
- 1 tsp turmeric powder
- 1/2 tsp cumin seeds or ground cumin powder
- 1/2 tsp coriander
- 1/2 tsp garam masala, more to taste
- 1/4 –1/2 teaspoon chili flakes (optional)
- few twists of black pepper
- 1 tsp kosher salt
- 1/4 cup dry split mung beans, split lentils (or use whole mung beans or whole lentils- soaked overnight)
- 1/2 cup buckwheat (kashi) or (soaked, brown basmati rice)
- 1 1/2 cup water
- 1 cup veggie broth
- 2–3 cups chopped vegetables ( like carrot, parsnips, celery, fennel bulb, cauliflower, broccoli)
- Optional Garnishes: cilantro or Italian parsley, lemon wedge, diced tomato for topping, microgreens, olive oil.
Instructions
- In a medium pot, saute onion in oil over medium high heat for 2-3 minutes. Reduce heat to medium add ginger and garlic, and saute a few minutes, until golden and fragrant.
- Add all the spices, pepper, salt and toast for a few more minutes, stirring. Add soaked mung beans and buckwheat or soaked brown rice.Add water, broth and 2 cups chopped veggies bring to a good boil. Cover. Turn heat to low, and let simmer for 20 minutes. Check for doneness.
- Continue cooking for 5 to 10 more minutes if necessary. Some rice takes longer, and if you do not pre-soak your whole mung beans, or brown rice, you will need to add more water, which will change the recipe proportions and flavor…so try to soak if possible.
- Once it is done, taste and adjust salt and seasonings to your liking. *If you like a more “porridge-like” consistency, add more veggie broth.
- Spoon into bowls, top with fresh diced tomato , cilantro, and a pinch of salt and pepper, and a squeeze of lemon and a drizzle of olive oil.
Notes
Soaking the beans (or lentils) helps with digestibility and also shortens the cooking time in half. I highly recommend soaking. 🙂 If using brown rice, make sure to pre-soak for a few hours or overnight to help shorten the cooking time.
If you prefer your khichdimore like a porridge (which is traditional in parts of India) feel free to add warm veggie broth to loosen to get it to the consistency you like.
Khichdi will keep up to 4 days in the refrigerator or can be placed in the freezer for up to 3 months.
Nutrition
- Serving Size: 1 ½ cups
- Calories: 305
- Sugar: 4.2 g
- Sodium: 83.4 mg
- Fat: 5.7 g
- Saturated Fat: 3.2 g
- Carbohydrates: 55 g
- Fiber: 11.5 g
- Protein: 11.3 g
- Cholesterol: 0 mg
Keywords: Khichuri, Khichdi, Khichdi recipe, ayurvedic recipes, Khichidi recipe,
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Comments
It’s easy to make a big batch and reheat it throughout the week for simple easy meals. –how do you reheat this? I keep making mega batches.
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Great Ann! I usually just reheat on the stovetop- just add a little water or broth.
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Oh never mind about the coriander comment! It looks fine! Apparently, my computer wanted to do that for me! Ooops!
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Oh haha, I get it!
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Looking forward to trying this recipe. Just confirming that the coriander has actually been removed? It shows up in the recipe but lined through. Thanks!
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I do a mono diet cleanse with the changing of the seasons, and I was delighted to find this recipe of your version. I always feel so good after resetting my digestion, and eliminating sugar and processed foods. This is comfort food at its best; nourishing, warm, and adaptable.
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Such a great ritual Hazel! Glad you felt nourished. 🙂
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Great recipe. All the chopping is worth it!
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Awesome to hear Dyane!
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Great flavors! I felt so good after eating this and wanted more today!
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Good to hear!
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Love the intense spice combination with sweetness of mung beans.
★★★★★
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Glad you enjoyed!
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I tried your Khichdi using leftover pre-soaked and cooked brown lentils and quinoa instead of rice; carrots, celery and green beans for veg, and some fresh pineapple. I made the sauce and then added the lentils. The result was delicious, fresh, and energising. Thank you so much for your inspirational recipes. XXX
★★★★★
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Perfect! Sounds tasty Brenda!
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Khichdi-Ayurvedic Detox Bowl recipe was really yummy. I can’t even pronounce the recipe, but it was warming and packed with hearty ingredients. Really enjoyed this dish. Will definitely make it in the fall and winter seasons.
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Great to hear- yes, very warming and nourishing. 😉
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Is veggies broth the same as stock
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Yes- basically. 🙂
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Hey, this sounds amazing! But is this possible to do while breastfeeding, do you happen to know? If so, how many days? I would love to get back on tractk after all the pregnancy cravings eaten 🙂
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I think it should be fine- it seems so gentle and mild- but honestly, I don’t know for sure. 😉
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one of the best detox food recipes for ayurvedic
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Fantastic. Loving this site and feeling so much better only 5 days into looking at these recipes and on the Khichdi soup, thank you. Incredibly grateful X
★★★★★
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Glad you are enjoying the site Emma!
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Just made this after a 10 day mung bean detox to ease me back into normality – absolutely delicious. Thank you, I love your recipes wonderful!
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Great to hear Jo!
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Hi Sylvia – great recipe for the January detox! Question: I could only find buckwheat groats instead of the toasted buckwheat locally…would this work or, if not, how should I adapt it? Thanks!
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Yes Kirsten, that should work fine- the groats are the whole grain, right?
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Yes they are…and organic.
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Awesome!
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This is beautiful food medicine! Thank you for this recipe. It is just what the body and soul needs.
★★★★★
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Awesome Kylie! Glad you liked this! It does feel like medicine!
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I just made this…it’s AMAZING!
★★★★★
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Yay!!!
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Delicious. Lovely mix of spices that give full bodied flavour, without being hot and spicy. Really grounding and comforting. Very easy to throw together.
★★★★★
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Glad you enjoyed this Trish!
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(I meant if you aren’t specifically detoxing. 🙂 )
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I think this would go perfectly atop some basmati rice and some vegan protein such as Tempeh or Seitan on the side. Very tasty on it’s own though!
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thanks so much Leah!
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Fantastic! Just whipped this up tonight, using some red cabbage, carrots and broccoli – substituted forbidden rice (cooked for 20 minutes, then added it) and used standard lentils – all organic to boot! Threw in some oregano in place of the coriander, and used spicy brown mustard for the seeds. This recipe is going to be a staple from now on – great flavors, wife loved it – now, if I could just get the 16 year son to step away from the chicken and dig into this! Great recipe – thanks so much.
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Thanks Jimbo- really love all your adaptions here!
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Yum! Used cauli rice instead of buckwheat and omitted oil. Delicious
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Perfect!
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If I’m making this just for 1 person, is it safe to keep and reheat the next day? Just not sure if it’s safe to eat re- heated rice?
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Yes totally safe.
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I was a little confused with the recipe- mind you, I’ve been going through a lot as of late. If using red lentils or split mung beans, should I soak them for the recipe as well?
When I first made this; soaked red lentils & rice, Swiss chard stems, zucchini, & carrots & I loved it. Doing the 7 day cleanse. ❤️ Thanks for all the amazing recipes Sylvia.
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No, not as imperative to soak them if they are split. You could while you are prepping if you like, but not needed!
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