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  • Writer's pictureDr. Tejal

Khichadi (Rice and Lentil Stew)


The key ingredients of Ayurvedic khichadi are yellow mung dal (split green gram) and basmati rice (or any long grain white rice).

Yellow mung dal is one the most cherished foods in Ayurveda. It is tridoshic; balancing all three doshas and, especially when cooked with spices, is appropriate for each dosha. It is very nourishing and relatively easy to digest, generally not creating abdominal gas or bloating.

Yellow mung dal

Try this simple and easy recipe today, and see how great you can feel!


  1. ½ cup split yellow mung bean dal*

  2. ½ cup long grain white or white basmati rice

  3. 2 teaspoon Ghee

  4. 1 tsp fresh ginger root

  5. Spices – ½ tsp each: black mustard seeds, cumin seeds, and turmeric powder, ½ tsp each: coriander powder, fennel seeds & ¼ teaspoon asafoetida powder (also known as hing)

  6. 6 cups of water

  7. ½ tsp salt (rock salt is best)

  8. 1 small handful chopped fresh cilantro leaves

*Split yellow mung dal are available at Asian or Indian grocery stores. Please note that you do not want the whole mung beans – which are green – or yellow split peas. If you are using Green mung then you need to soak them overnight in the water.

Method of preparation-

  1. Wash yellow mung dal and rice together until water runs clear.

  2. In a large saucepan, add the ghee and allow to warm. Add all Spices and sauté for about 1 minute. (Take caution not to burn the spices.)

  3. You can add different vegetables at this stage, like carrot, beans, onion, peas.

  4. Add the rice and yellow mung dal and sauté for another 1-2 minutes.

  5. Add 6 cups of water and bring to a boil.

  6. Reduce to a low-medium heat, cover the pot and let the Khichari cook on a simmer for 40-45 minutes.

  7. If you would like to add vegetables, add dense vegetables (like sweet potatoes and carrots) while you sauté spices. Add leafy vegetables like kale towards the end of the cooking process.

  8. Once the cooking is complete, add salt to taste, and garnish with lime, cilantro and coconut as desired.


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