The Great Indian Khichdi: Health Benefits And Recipe



Published on: 15-Nov-2022


10 min read


Updated on : 02-Nov-2023




Tarishi Shrivastava


The Great Indian Khichdi: Health Benefits And Recipe

The Great Indian Khichdi: Health Benefits And Recipe

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Khichdi is the perfect escape for every mother after a hectic day. The name only takes us down memory lane when we woke up every Sunday morning to the cooker's ringing and the delicious smell of mom's special khichdi. 

In my opinion, khichdi should be declared the national food of India! Right?

Well, tell me, why not? Khichdi is our every other day lunch or dinner. It is delicious, and yes, of course, how can we miss this? Khichdi is healthy!

The health benefits of khichdi are on the same level as a bowl of chicken soup, which is a whole meal. The artistic blend of rice with different types of pulses and vegetables is the art created by Indians. 

You might think these are just heard-and-said benefits of khichdi, do not worry, people! Let us take you on a tour where we will provide evidence of all the benefits of khichdi. 

Table Of Contents 

1. Know The Great Indian Khichdi

2. Health Benefits of Khichdi

3. The Most Popular Types Of Khichdi In India

4. Traditional Moong Dal Khichdi Recipe 

5. Dietitian’s  Recommendation 

6. The Final Say

7. FAQs

Know The Great Indian Khichdi

We always misinterpret the concept of khichdi. We think khichdi is always eaten when we are ill or have zero time to cook something. It falls in the category of simple and monotonous. 

But here we are, wrong! 

Khichdi comprise various health benefits, making it a fantastic and wholesome meal. It is said to be a very healthy and cosy dish because of the ingredients used to make this delicious supper. 

It is low in species and high in vegetables. You can always add the magical touch of yoghurt to this dish. 

Health Benefits Of Khichdi

Khichdi is not only delicious but also has health benefits, which are very advantageous for our bodies. 

Let us break the myth that khichdi is boring. Instead, it is full of various health benefits, a light supper after a hectic day, and you can always make it delicious. 

1. A Nutritious And Wholesome Food

We all cringed in our childhood when our moms or dadi used to force us to eat khichdi. They always stated that it is perfect for your health. Well, they were not wrong!

Khichdi is a wholesome meal because it is not just rice. It has the nutritional benefit of all vegetables all well. We can call it a one-pot meal good for your guts because of the high dietary fibre, phosphorus, magnesium, calcium and potassium

2. Easy To Digest

Khichdi is considered a good meal that soothes your stomach. It is easy to digest and is a comfort food because. It does not have any species or ingredients that can cause inflammation in our bodies. 

This is why khichdi is considered the best food for people suffering from any type of medical condition.

Khichdi is nutrient-dense and is perfect for infants and elderly people with toothing problems. 

3. Helps Manage Blood Sugar Levels 

To your surprise, khichdi is considered an ayurvedic diet, as it can balance all three doshas- Vatta, Pitta and Kapha. This makes khichdi a part of Tridoshic practice. It purifies and relaxes our digestive system and boosts our body's digestion, energy and immunity. It has a high presence of fibre, which helps manage blood sugar levels. There are 2 types of fibre soluble and insoluble fibre know everything about these fibres.

4. Gluten-Free

Khichdi is a good option for people who want to avoid gluten intake, as neither rice nor lentils contain gluten. It is a light and easy-to-digest one-pot meal. It is also the best combination of calories and protein for vegans and vegetarians.

The Most Popular Types Of Khichdi In India

Indians are pretty creative regarding the invention of foods. Over the years, Indians have made quite a huge list of kichdi, now world-famous.

 Here are the names of some famous khichdi

  • Moong dal khichdi
  • Toor dal khichdi
  • Mixed dal khichdi
  • Mixed vegetable khichdi
  • Palak khichdi
  • Masala khichdi
  • Bajra khichdi
  • Palak bajra khichdi
  • Oats vegetable khichdi
  • Barley khichdi

You Can Read: 10 Quick High Protein Recipes 

Traditional Moong Dal Recipe 

One of the most loved khichdi is Moong Dal Khichdi it is considered the best and yummiest staple after a long and hectic day. It is made with rice and moong dal and served with curd, raita, and papad. 

This combination makes this meal refreshing. There are many variants of this khichdi as well. You can add vegetables of your choice to make them more nutritious.

For Pressure Cooking

  • Rice- ½ cup
  • Moong dal- ½  cup 
  • Ghee- 1 teaspoon
  • Turmeric- ¼ teaspoon 
  • Salt- ½  teaspoon 
  • Water- 3 ¼ Cup 

 For Traditional Moong Dal Khichdi

  • Ghee- 2 tbsp
  • Cumin- 1 tsp 
  • Bay leaf- 1 leaf 
  • Hing-  a pinch
  • Tomato- 1, medium 
  • Ginger-garlic paste- 1 tsp 
  • Turmeric- 1 tsp 
  • Chilli powder- 1 tsp 
  • Garam masala- 1 tsp 
  • Salt- 1 tsp 
  • Water- 1 cup 
  • Coriander- 2 tbsp, finely chopped

Preparation Method

1. Rinse and soak rice and moong dal for 10 mins.

2. Heat a pan and add ghee to it. Once the ghee is heated, add the soaked moong dal and rice to it. 

3. Saute them for 2 mins, till the dal starts to smell good. After which, add turmeric, salt and water. Mix it well.

4. Transfer it to a pressure cooker and cook it for 5 mins with a covered lid.

5. In another Kadai, add ghee. Once it is heated, add 1 bay leaf, cumin seed and a pinch of hing. 

6. Let the spices cook on low flame until they smell good. 

7. Add onion, ginger garlic paste, and tomatoes and cook until they turn mushy.

8. Once they are mushy, turn the flame to medium and add turmeric, salt, chilli powder, and garam masala.

9. When the spices begin to smell good, sauté for 2 minutes and add the cooked dal and rice. 

10. Adjust the consistency as necessary and mix it well.

11. Cover it and boil for 5 minutes.

Serve the khichdi hot with curd and garnish with coriander.

Nutritional Value Of Moong Dal Khichdi

  • Calories- 368kcal
  • Carbohydrates- 52g
  • Protein- 12g 
  • Sodium- 822mg
  • Potassium- 265mg
  • Fibre- 5g
  • Sugar- 3g
  • Vitamin A- 676IU
  • Vitamin C- 15mg
  • Calcium- 63mg
  • Iron- 3mg

Dietitian’s  Recommendation 

Khichdi is the easiest-to-prepare and easy-to-digest recipe, which every Indian loves. Many variations can be made in one recipe by adding different vegetables to it. 

Adding vegetables will add to their taste and increase their nutritional content. You can make khichdi a part of your daily meals as it is highly nutritious and gut friendly. You can combine khichdi with many other nutritious ingredients like kadhi, plain curd, fried curd, plain chaas, masala chaas etc., to make it healthier.


-Dietitian Lavina Chauhan 

The Final Say

To conclude, I would like to say that khichdi, an essential part of the ayurvedic diet, is a soft diet. It contains many nutrients like protein, fibre, vitamin A, carbohydrates, and minerals like sodium, potassium, iron etc. 

It has also been a part of Indian traditional food culture for ages. Therefore, go for any khichdi variation next time you want something palatable yet nutritious.


1. Which state is famous for khichdi?

Khichdi is a popular traditional staple in Haryana, especially in rural areas. Haryanvi khichdi is made from pearl millet, and mung dal (split mung bean) pounded in a mortar (unkhal) is often eaten by mixing it with warm ghee, lassi, or even yoghurt. Sometimes, jowar is also combined with bajra and moong dal.

2. Which khichdi is good for health?

Palak and moong dal khichdi is a healthy and delicious recipe that you can also try. Palak (spinach) is rich in iron and improves overall well-being. Moreover, moong dal is a great source of fibre, magnesium, copper, potassium, and antioxidants.

3. Can khichdi cause gas?

One should avoid eating moong dal khichdi if one suffers from gas or bloating. Replace moong dal with toor dal for the khichdi. 

4. Is dal khichdi good for weight loss?

Eating khichdi helps in weight loss, as it is high in protein and fibre and low in calories. Rice and lentils make up this dal khichdi's fibrous bulk.  

5. Why is khichdi called a complete food?

Freshly-cooked khichdi eaten with pure cow's ghee provides the right amount of macronutrients, complex carbohydrates, protein and fat. It has all the 10 essential amino acids, making it a complete protein. Adding vegetables to it makes it a complete meal.


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