Khichadi (Mung Bean and Basmati Rice Stew)


Preparation time: 45 minutes

Khichadi (Mung Bean and Basmati Rice Stew)

Khichadi is the easiest solid food to digest. Ayurveda offers khichadi, a recipe that Ayurvedic experts consider a vital food for restoring balance to body and mind. This recipe is used in Ayurvedic cleansing therapy, because of its ease of digestion and assimilation. This is especially good during the transition of the seasons.

This is also known as sattvic food, suitable for anyone at any age. The great thing about khichadi is that additional spices or vegetables can be added to this recipe according to one’s constitution.

Split mung beans (or dahl) can be found at most health food stores.

Basmati rice is the most digestible. Be sure to add even more water, as the rice absorbs it quickly, and khichadi should be thin and runny.


  • ½ cup basmati rice
  • ¼ cup split mung beans
  • 3-4 cups water
  • 2-3 teaspoons ghee or olive oil
  • ¼ teaspoon mustard seeds
  • ¼ teaspoon fenugreek seeds
  • ½ teaspoon cumin seeds
  • 1 pinch of red chili or cayenne pepper
  • 1 teaspoon freshly-grated ginger
  • ¼ teaspoon asafoetida powder (also known as hing)
  • ¼ teaspoon turmeric
  • Salt to taste (½ to ¼ teaspoon)
  • 2 cups chopped vegetables, such as zucchini, carrots, leeks
  • 4-5 stems cilantro, washed and chopped
  • ½ cup spinach leaves, washed and finely chopped
  • 1-2 teaspoons dry shredded coconut
  • 1 teaspoon lemon juice


  1. Sort through the mung beans and remove any debris, such as rocks or sticks.
  2. Rinse the mung beans and rice in a fine mesh strainer and set aside.
  3. In a pot, heat the ghee or oil on medium heat and add mustard seeds, fenugreek seeds, cumin seeds, hing, turmeric, red chili, and ginger in this order and sauté for 1-2 minutes.
  4. Add the mung beans, basmati rice, and vegetables, then add water and salt.
  5. Bring to a boil, and then turn the heat to low.
  6. Cook for about 30 to 40 minutes or until mung beans are soft and completely cooked.
  7. Top with cilantro leaves, coconut, and spinach, add fresh lemon juice at the end, and stir nicely.