Ayurvedic Khichdi Recipe

We invited Ayurvedic practitioner Aya Monteverde to show us a great recipe perfect for the Autumn season!

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Khichdi is a wonderful savoury one-pot meal made from a mixture of yellow moong dal (split or hulled mung beans) and white basmati rice cooked with aromatic spices. Ayurvedically speaking, it has a balancing effect on all three doshas and nourishes all the bodily tissues. As it is soft and easy to digest, it can be enjoyed across all ages and is an excellent meal to rely on when you are feeling under the weather or want to give your digestive system a break while staying energised. Plus, it’s tasty! 

Key points:

White basmati rice is specifically recommended for this healing dish because it is much easier to digest than other whole grains. Similarly, split mung beans are easier to digest than their whole counterpart (green gram or whole mung beans). Mung beans also produce much less gas compared to other pulses. It’s also best to soak the grains and pulses for a couple of hours, as this reduces cooking time and makes the dish even more digestible. When grains and pulses are eaten together, they provide all the essential amino acids and form a complete source of protein, so this meal is both nutritious and gently cleansing for the body.  However, if you have good digestion and would like to cook this recipe as part of a normal diet rather than for a mono-diet cleanse, you can switch up the variety of pulses and grains used, add exciting garnishes or pair it with side dishes such as roasted vegetables and roti.

The ingredients:

Serves 1

1/2 cup of yellow moong dal (split mung beans)

1/2 cup white basmati rice

2 tbsp ghee or oil of choice, such as coconut oil

1 tsp ground cumin seeds

1 tsp ground coriander seeds

1 tsp fennel seeds

1 tsp mustard seeds

1 tsp turmeric powder

1 tsp ground ginger or 1/2 tsp freshly grated or chopped ginger

1 tsp black pepper

1 tsp rock or sea salt, or to taste

A pinch of asafoetida/hing or 1-2 cloves of chopped garlic and/or 1 small onion or shallot

5 cups of boiled water

Garnish suggestions

1 tsp melted ghee or oil of choice

1 tsp lime juice or (coconut) yoghurt

1 tbsp chopped coriander or salad leaves

Steamed or roasted vegetables of choice (favour cooked over raw for digestibility)

The recipe:

Place the moong dal and rice in a bowl, cover with water and let it soak for a couple of hours, or at least half an hour. Strain the mixture and rinse until the water runs clear. Set aside.

Heat up the oil on low heat in a heavy-bottomed pan or pot. Add the spices one by one, consecutively and in chronological order, and cook until fragrant and coated in the oil.

Add the strained rice and dal mixture and stir to coat it in the oil and spices for a couple of minutes.

Add the boiled water, which should fully cover the mixture, and increase the heat to medium-high to bring to a boil. Once it has started boiling, reduce the heat and let it simmer for about 30 minutes. Stir occasionally, and add more water if needed, until the khichdi reaches a creamy and soft texture.

Once the khichdi reaches a porridge-like consistency, turn off the heat, adjust the seasoning and garnish with your toppings of choice. I like to add fresh chopped coriander, a splash of lime juice and a drizzle of ghee.


About Aya:

Aya is an Ayurvedic practitioner and lifelong student of the Vedic sciences. Her interest in herbal medicine and the body’s innate ability to heal itself led her on a journey into Ayurveda, Yoga, Jyotish and energy healing. In recent years, she has also reconnected with her Japanese roots in her study of tea ceremony, and is passionate about promoting tea as a ritual.

More recipes from Aya:

Check out her Ayurvedic golden milk recipe here.

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Read Aya’s interview with us.

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