Ayurvedic Moong Daal Khichadi – Instant Pot

Moong Daal Khichadi is a simple and cleansing dish with healing Ayurvedic properties. It is a traditional Indian one pot meal made with a mix of Basmati rice and moong dal and aromatic spices. This easy recipe is vegan and gluten free. Stove top and Instant Pot instructions are included.

Khichadi also spelled as khichri is one pot wonder meal. It is gentle on the digestive system with healing and detoxifying properties. Moong dal is a split green gram or green lentil. It also is spelled as mung dal /dahl.

Growing up in India, my mom made this meal pretty often especially on the weeknights. We used to enjoy it with the side of raw onions, lemon, papad and pickle. Mom used to add dollop of ghee on top for everyone. Now I love seeing my kids enjoy eating it just like we did. Few things brings back such a terrific nostalgia. Memories and comfort associated with khichadi is second to none.

WHAT IS INDIAN KHICHADI

The literally meaning of word Khichadi in Hindi means “Mixture”. It’s a delicious mixture of rice, mung daal and spices. All of this is cooked together eliminating the need to multiple dishes and thereby making it super simple preparation.

For any one pot meal, the spices and taste take the center stage. Moong Daal Khichdi is no exception. You can add or change it with different spices if you so wish. However, basic combination works just as well if you make it simple spices. As with any authentic, traditional Indian recipes, few ingredients do change from region to region. This version below is how I had it in childhood and how my kids eat it now.

HEALING AYURVEDIC RECIPE

This easy Khichadi recipe is simple, delicious and healing. My Ayurveda practitioner always prescribes it when recovering from illness or when dealing with a digestive or gut issues. Per Ayurveda, the mixture of the soft and nourishing ingredients of Khichadi can have a balancing effect on the three doshas -Vata, Pitta, and Kapha. Addition of turmeric gives its own beneficial healing and anti-inflammatory properties to the mix.

I love to serve this Khichadi as a dinner with along with lemon wedges, or lime pickle, cut onion and tomatoes on the side. A little mushy version goes very well in Thermos next day for kid’s school lunches.

KHICHADI INGREDIENTS 

• 1 cup mung dal (split mung beans washed and rinsed
• 1 cup rice ( White, brown or combination works ) ( I prefer Basmati rice)
• 1 cup spinach and beans ( frozen works well too) ( carrots, beans, broccoli work well too)
• 4 cups water (for cooking)
• 1 tbsp oil or ghee ( if not vegan)
• 5-6 curry leaves – or 1 bay leaf
• 1/2 tsp each cumin seeds, mustard seeds
• 1 tsp turmeric powder
• 1/2 tsp Himalayan pink Salt
• 1 tsp Garam Masala Powder (See note below or use cumin-coriander powder)
• 1/2 tsp chili powder –per taste
• chopped fresh cilantro, onion, lime/lemon wedges for garnish

STOVE TOP KHICHDI RECIPE

Combine the rice and moong beans. Wash and rinse in cold water. Drain the excess water. Add oil/ghee to a medium pot on low heat. Once the oil/ghee warms up, add the mustard and cumin seeds. When the seeds start to splutter, add curry leaves and turmeric powder. Stir for about 30 seconds. Add washed moong dal and rice. Stir and mix well for few minutes. Add the veggies. Sauté well. Add water. Add salt, chili powder, spice mix and do the taste test to see if the seasoning is to your liking. Adjust accordingly.

When the water comes to a boil. Turn the heat down to low. Let it simmer for 30 minutes, stirring occasionally. Towards the end, when water is starting to evaporate, cover the pot and let it cook. Make sure the rice and moong dal are cooked through. The watery texture should become bit soft and mushy. If not, you may need to let it cook a little longer.

Turn off the heat. Adjust seasoning, if needed, and stir well again. Garnish with fresh cilantro, lime wedges and onion. Serve and Enjoy.

INSTANT POT KHICHADI RECIPE:

With the Instantpot, it is even easier to get the mixture ready and set the timer for later cooking. The healthy, complete meal is ready without you watching it. Especially comforting on rainy, gloomy and cold nights, it’s my go to meal on lazy weeknights.

Combine the rice and moong beans. Wash and rinse in cold water. Drain the excess water. Start the InstantPot to Sauté on high. Add oil/ghee. Make sure it coats the bottom on main pot well. Once the oil/ghee warms up, add the mustard and cumin seeds. When the seeds start to feel hot, add curry leaves and turmeric powder. Stir for about 30 seconds. Add washed moong dal and rice. Stir and mix well for few minutes. Add the veggies. Sauté well. Add water. Add salt, chili powder, spice mix and do the taste test to see if the seasoning is to your liking. Adjust accordingly.

Cancel Sauté. Close the lid of the InstantPot. Valve to SEALING and Choose RICE Mode. Let it cook per preset timing. Once it is done cooking, let the NPR. Natural Pressure release.

Open the lid. Stir the cooked Moong Daal Khichadi well. Adjust the salt and seasoning if necessary. Garnish with fresh cilantro, lime wedges and onion. Serve and enjoy.

KHICHADI SPICE MIX

Moong Daal Khichadi is made using sweeter black spice mix called “Goda Masala“. This coconut based spice mix adds rustic flavors to this dish. If you are new to Indian cooking and want to try this khichadi , for simple, easier preparation, use cumin coriander powder instead. It is easy to prepare the spice mix and store for later use . Check out the recipe to make spice powder here. 

Hope you enjoy this complete one pot meal. It’s often served accompanied by some pickle or chutney on the side to help your digestive enzymes flowing. Here are couple of recipes to try to make your dinners more delectable!

• TOMATO CHUTNEY
• FLAXSEED GARLIC CHUTNEY
• CARROT GINGER PICKLE
• SWEET LEMON PICKLE
• GREEN TOMATO SALAD
• APPLE GINGER CHUTNEY
• MINT CILANTRO CHUTNEY
• PEACH CHUTNEY

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Ayurvedic Moong Daal Khichadi - Instant Pot

Yield: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Khichadi is a simple and cleansing dish with healing Ayurvedic properties. It’s a traditional Indian one pot meal made with a mix of Basmati rice and moong dal and aromatic spices.

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Ingredients

• 1 cup mung dal (split mung beans washed and rinsed
• 1 cup rice, White, brown or combination works ( I prefer Basmati rice)
• 1 cup spinach and beans, frozen works well too ( carrots, beans, broccoli work well too)
• 4 cups water, for cooking
• 1 tbsp oil or ghee, if not vegan
• 5-6 curry leaves or 1 bay leaf
• 1/2 tsp cumin seeds and Mustard Seeds
• 1 tsp turmeric powder
• 1/2 tsp Himalayan pink Salt
• 1 tsp Goda Masala spice mix- optional, See note below
• 1/2 tsp chili powder – adjust per taste
• chopped fresh cilantro, onion, lime/lemon wedges for garnish

Instructions

Instructions : Stove Top

1. Combine the rice and mung beans. Wash and rinse in cold water. Drain the excess water.
2. Add oil/ghee to a medium pot on low heat. Once the oil/ghee starts to warm up, add the mustard and cumin seeds.
3. When the seeds start to splutter, add curry leaves and turmeric powder. Stir for about 30 seconds. Add washed moong dal and rice. Stir and mix well for few minutes. Add the veggies. Sauté well. Add water. Add salt, chili powder, spice mix and do the taste test to see if the seasoning is to your liking. Adjust accordingly.
4. When the water comes to a boil. Turn the heat down to low. Let it simmer for 30 minutes, stirring occasionally. Towards the end, when water is starting to evaporate, cover the pot and let it cook. Make sure the rice and beans are cooked through. The watery texture should become bit soft and mushy. If not, you may need to let it cook a little longer.
5. Turn off the heat. Adjust seasoning, if needed, and stir well again. Garnish with fresh cilantro, lime wedges and onion. Enjoy

Instructions: Instant Pot

1. Combine the rice and mung beans. Wash and rinse in cold water. Drain the excess water. Start the InstantPot to Sauté on high. Add oil/ghee. Make sure it coats the bottom on main pot well. Once the oil/ghee starts to warm up, add the mustard and cumin seeds. When the seeds start to feel hot, add curry leaves and turmeric powder. Stir for about 30 seconds. Add washed moong dal and rice. Stir and mix well for few minutes. Add the veggies. Sauté well. Add water. Add salt, chili powder, spice mix and do the taste test to see if the seasoning is to your liking. Adjust accordingly.
2. Cancel Sauté. Close the lid of the InstantPot. Valve to sealing and Choose Rice Mode. Let it cook per preset timing. Once it beeps for done, let the NPR. Natural Pressure release.
3. Open the lid. Stir the cooked Khichadi well. Adjust the salt and seasoning if necessary.
4. Garnish with fresh cilantro, lime wedges and onion. Enjoy

Notes

Moong Daal Khichadi is made using sweeter black spice mix called "Goda Masala". This coconut based spice mix adds rustic flavors to this dish. If you are new to Indian cooking and want to try this khichadi , for simple, easier preparation, use cumin coriander powder instead. It is easy to prepare the spice mix and store for later use . Check out recipe to make it at home here. 

Recommended Products

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• 
  Instant Pot DUO Plus 60, 6 Qt 9-in-1 Multi- Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Yogurt Maker, Egg Cooker, Sauté, Steamer, Warmer, and Sterilizer
• 
  Bedekar's (Mumbai) Goda Masala Spice Powder (Set of 2) - 200 gm

Nutrition Information:

Yield: 6 Serving Size: 1 cup
Amount Per Serving: Calories: 213Total Fat: 6gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 5mgCarbohydrates: 35gFiber: 9gSugar: 6gProtein: 9g

Nutritional values are provided as a courtesy and the values are approximate. The values will change depending on the exact ingredients, measurements and brands used. As always, for specific health issues and dietary requirements please consult medical professional.

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