Vegetable Khichdi (Kitchari)

This traditional warm Ayurvedic porridge combines red lentils and rice with aromatic spices for an easily digestible, fiber-packed meal rich in plant protein.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 cup (180 g) basmati rice, rinsed · 648 kcal in the whole recipe
• 3/4 cup (120 g) dry red lentils (used in place of moong dal) · 402 kcal in the whole recipe
• 1 cup (150 g) green peas (fresh or frozen) · 122 kcal in the whole recipe
• 1 medium (120 g) carrot, diced · 49 kcal in the whole recipe
• 1 medium (110 g) yellow onion, finely chopped · 44 kcal in the whole recipe
• 1 medium (130 g) tomato, chopped · 23 kcal in the whole recipe
• 1 tbsp (10 g) fresh ginger, grated · 8 kcal in the whole recipe
• 2 cloves (8 g) garlic, minced · 12 kcal in the whole recipe
• 1 tbsp (13 g) olive oil · 115 kcal in the whole recipe
• Spices: 1 tsp cumin seeds, 1/2 tsp ground turmeric, 1/2 tsp garam masala, salt, and water

Method

1. Finely chop the onion, garlic, ginger, and tomato, and dice the carrot into small pieces.

   

2. Heat olive oil in a deep pot over medium heat, add cumin seeds, chopped onion, garlic, and grated ginger, then sauté for 3-4 minutes until soft.

   

3. Add the diced tomato, ground turmeric, and garam masala, stirring for 2 minutes until the tomato softens.

   

4. Stir in the rinsed basmati rice, dry red lentils, diced carrot, green peas, salt, and 5 cups (1.2 L) of water.

   

5. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes at 90°C (195°F) until the lentils and rice turn into a soft porridge consistency.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.