Recipe By Monu Harnal
How to make the healthy Indian Food Punjabi Khichdi?
Among healthy Indian food Punjabi Khichdi is a comforting and wholesome dish that hails from the rich culinary traditions of Punjab, India. This particular version of khichdi stands out for its hearty and flavorful preparation, where rice and lentils, often moong or masoor dal, are cooked together with an array of spices like cumin, turmeric, and occasionally garam masala for depth.
Unlike some of the simpler khichdis found elsewhere in India, Punjabi Khichdi might include vegetables like carrots, peas, or cauliflower, making it a one-pot meal packed with nutrition. The Indian food is tempered with ghee or butter, along with spices like mustard seeds, asafoetida, and ginger, adding layers of flavor that are both comforting and invigorating. Often enjoyed with a side of raita, pickle, or papad, Punjabi Khichdi is not just food; it’s a warm embrace in meal form, perfect for chilly nights or when one seeks the solace of home-cooked simplicity.Try Khichari if you prefer something light, nutritious and easy to prepare.
Relevance of Khichdi Diet in Ayurveda:
Ayurveda, from India, is one of the oldest medical practices in the world, prescribes Khichari to correct imbalances and also to cleanse the body. Khichdi or Khichari, pronounced KITCH-A-REE, is a staple dish across India and it takes around 30 minutes of cooking time from start to finish to prepare a well-balanced, healthy and nutritious meal.
Khichdi can be prepared in a variety of ways. You can cook it in its simplest form or prepare it with various Indian flavors. The main ingredients are lentils, rice and water. Once you know how to prepare the dish you can add or remove condiments to your liking.
To help revive energy and balance the digestive system, this dish is usually prepared in its simplest form of boiled lentils, rice, water and a pinch of salt and pepper. Ayurveda recommends using spices mildly to balance the three Doshas (Vata, Pitta and Kapha) in our body. Any Ayurvedic doctor or practitioner will explain the significance and wonders of Khichdi.
How to Prepare the Punjabi Khichdi:
Make sure you have all the necessary ingredients and utensils for cooking. Please follow the steps below.
– A pressure cooker, an instant pot or a hollow pot.
– Rice: preferably Basmati
– Daal: referred to as lentils. You can choose either a green Mung daal (also spelled as Moong dal). You can also use a combination of yellow toor and red masoor daal.
– Water: the amount of water will determine the consistency of how thick or thin you prefer the Khichdi. A thin/soupy Khichdi is recommended for those who are not well or are observing a diet.
– Ghee: use ghee, purified butter, or a cooking oil of your choice. Some use mustard oil that has a specific aroma and is very healthy, or use avocado oil.
– Spices:
- Turmeric powder (very good to have)
- Salt
- Pepper
- Red chilli powder (optional)
- Cumin seeds (optional)
- Mustard seeds (optional)
Vegetables:
- Onions (optional, You can saute the onions with the spices. Or chop them up, soak them in lemon juice and salt to have as a side salad)
- Tomatoes (optional, You can saute the tomatoes with the spices. Or chop them up, soak them in lemon juice and salt to have as a side salad)
- Cilantro (optional, to garnish)
Ingredients for 2-3 people:
Ingredients for making Khichdi for 2 to 3 people:
1/2 cup Lentils of your choice. Wash thoroughly and set aside.
1/2 cup rice. Wash thoroughly and set aside.
1/2 spoon (tsp) cumin
1/2 spoon (tsp) mustard seeds
1/2 spoon (tsp) turmeric powder
1/3 spoon (tsp) red chilli powder
2/3 spoon salt (tsp) (more or less to taste)
1/4 spoon (tsp) black pepper (more or less to taste)
4-5 cups of water (the amount of water depends on how thick or thin you prefer your Khichdi).
How to prepare Khichdi:
Though I used an instant pot to prepare the Khichdi, a regular pressure cooker or regular pot will give the same results.
- Turn on the Instant pot and start with the Saute setting.
2. Add the ghee in the pot and let it heat for approx. 1-2 minutes
3. Add the mustard and cumin seeds. You will know they are cooked once you hear them pop.
4. Add water
5. Add the washed lentils and rice into the pot.
6. Add the rest of the spices; turmeric, red chilli, salt and pepper.
7. Stir all ingredients gently.
8. If you are using Instant pot to cook, change setting to “Pressure Cook”.
9. Set the pressure cooker timer to 15-20 minutes (25-30 minutes for everything to boil in a regular pot).
10. Let the pressure out after the time is up. In a regular pressure cooker, there may be 4-5 whistles before the Khichdi is ready.
Serve Khichdi with your preference of aachar (mango, lemon or chilli pickles), yogurt, a dab of ghee or butter, and/or fresh vegetables soaked in lemon juice! Enjoy!
Looking at the benefits of Indian food like this Punjabi Khichdi, it is clear that this dish is more than just comfort food; it is a nutritional powerhouse. With its simple yet harmonious blend of rice, lentils, and spices, Punjabi Khichdi offers a balanced meal that’s easy to digest, making it ideal for those seeking to nourish their body gently.
It is particularly beneficial for digestive health due to its fiber content, which supports gut health, and the combination of carbohydrates and proteins provides sustained energy, perfect for recovery or detoxification diets. The spices used not only enhance flavor but also bring anti-inflammatory and antioxidant properties, promoting overall wellness.
If you are looking for a comforting and healthy Indian food after a long day or a wholesome dish to aid in health recovery, Punjabi Khichdi stands out as a traditional yet incredibly beneficial choice in Indian cuisine.