Ingredients
1/2 cup red split lentils
1/2 cup basmati rice
2 tbsp sunflower oil or ghee
1 bay leaf or 1 sprig of curry leaves
1 tsp cumin seeds
1 tsp grated ginger
1 tsp fresh turmeric, finely grated or 1/4 tsp dried turmeric
1 tsp garam masala
1 pinch of asafoetida (optional)
1 small brown onion, finely chopped
1 green chilli, slit
1/2 cup tomatoes, deseeded and finely chopped
10 green beans, cut to 1 inch lengths
1 potato, cut into 2cm cubes
3.5 cups water
Handful of baby spinach
Salt
Coriander or parsley, chopped
Lemon
Summary
Khichdi is a traditional comfort food of India. It has many variations but all revolve around lentils and rice, cooked together to a porridge like consistency. It’s a fabulous source of protein, fibre and carbohydrates as well being anti inflammatory and easy to digest. This recipe comes together in under 30 mins and can be frozen for nourishing meals whenever you need them.
Vegetable Masala Khichdi
GF, VG
Put rice and lentils in a pot. Rinse them at least 4 times until it’s no longer cloudy. Cover Dahl and rice with fresh water and soak while you prepare the rest of the khichdi.
Heat oil in a large pan on a medium-low heat. Once oil is hot, add bay leaf and cumin seeds.
Once the seeds are fragrant and spluttering, add the ginger, turmeric and garam masala and sauté for a further 60 seconds, being careful not to burn the mix. If you’re using asafoetida, sprinkle it on now.
Add the onion and green chilli. Cook them gently, until the onion is translucent and beginning to turn golden.
Next add the tomatoes and potatoes, sautéing for 5 mins.
Finally add in the drained lentils, rice, green beens and 1tsp salt, followed by 3.5 cups of water.
Stir well, bring to a boil, then reduce the heat to medium low and cover partially.
Cook for around 15 mins, checking halfway to ensure the khichdi isn’t drying out – if it is, add a splash more water and stir to combine.
Once the rice, lentils and potatoes are cooked, ladle out about 1/3 of the mix and blend to a puree. Add the puree back into the pan, along with the baby spinach, and stir to combine. This step gives the khichdi a creamier, soupier consistency.
When ready to serve, spoon into bowls and top with coriander or parsley and a good drizzle of lemon juice.
Hints and Tips
Is khichdi a super food?
Well, apparently it’s been labelled that by some governing body on the matter. Regardless of ‘labels’, we know this meal is full of protein, fibre, anti inflammatories and anti oxidants. Moreover, it’s plant based and gluten free. That sounds pretty super to us!
This recipe is by Swasthi’s Recipes
