Rice Lentil Khichdi - Rupal Bhatikar (2024)

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There isn’t a gentle meal that will satisfy your soul quite like an Indian rice lentil khichdi that is endlessly customisable and nourishing.

Rice Lentil Khichdi - Rupal Bhatikar (1)

Khichdi is essentially an Indian-style vegan rice and lentil congee. The choice of rice or lentils can be changed to suit what you have in your pantry. Try to use shorter grain rice varieties (Sona Masuri / Indrayani), but if Basmati rice is all you have, by all means go for it! Heck, I have even used jasmine rice in a pinch and it worked just as well. I love making my rice lentil khichdi in a 3:1:1:1 ratio of short grain rice to toor, split masoor and mung dal. I find that the different cook times of the dals and flavours add greater dimension to the final result. Masoor dal breaks down fastest so it adds body, the yellow mung dal adds a nuttiness and the toor dal helps add texture so you don’t end up with mush.

Customise your Khichdi

What vegetables you have on hand, that’s what you play with. I almost always add a combination of carrots, cauliflower, green beans or frozen peas. Sometimes I’ll even add a handful of baby spinach or kale or Swiss chard for some greens. Additionally, a generous ghee tadka (tempering) is a must – a few spices, asafoetida and some alliums (garlic/shallot/onion or spring onions). If vegan, use oil to temper.

The real highlight of a rice lentil khichdi are the sides. Endlessly riffable and totally personal. I always try to have something pickled ( either crunchy pickles or spicy Indian style ones like this or even chilli oil), a side of spiced and fried potatoes, eggplant & cauliflower florets. Feeling extra? Go make those crispy pakoras! If you feel like some seafood (which I do 99% of the time) – you could make this crispy prawn koliwada or these fish pakoras too! Extra points for a crispy papad.

A perfect rice lentil khichdi – could there be a comforting plate of food?

Rice Lentil Khichdi - Rupal Bhatikar (2)

Print Recipe

Rice Lentil Khichdi

Course: Main Course

Cuisine: Indian

Author: Rupal Bhatikar

Ingredients

  • 1 cup White Rice (long or short grain)
  • cup Toor Dal (split pigeon pea)
  • cup Masoor Dal (red lentils)
  • cup Yellow Mung Dal (skinless petite lentils)
  • 1 cup Mixed Vegetables (cauliflower, carrots, peas – chopped bite size)
  • 4-5 cups Water (see notes)
  • ¼ cup Tomato (chopped)
  • ½ tsp Turmeric Powder
  • Salt (to taste)

For the Tadka (tempering)

  • 2 tbsp Ghee (use oil if vegan)
  • 2 Garlic cloves (thinly sliced)
  • ¼ cup Spring Onion or Shallots (thinly sliced)
  • ¼ tsp Cumin Seeds
  • ¼ tsp Mustard Seeds
  • ¼ tsp Fennel Seeds
  • ¼ tsp Nigella Seeds
  • ¼ tsp Fenugreek Seeds
  • ¼ tsp Asafoetida (heeng)

Instructions

  • Combine your rice and all the lentils in a bowl. Add water and mix around to wash thoroughly. Repeat this exercise 3-5 times until the water runs clear. Then add fresh water and let them soak for at least 2-3 hours.

  • In a heavy bottom pot, add the rice, lentils and 4 cups of water along with salt and turmeric powder. Bring it to a boil on a medium flame and then turn it to low to cook. Adjust with hot water to a desired consistency. You can use the back of your wooden spoon to gently mash the khichdi to get a creamy result.

  • In the final ten minutes of cooking, add the mixed vegetables and let them cook in the khichdi along with the rice and lentils.

  • When the vegetables are fully cooked, adjust with hot water to your desired consistency ( see notes) and turn off the heat. Add the chopped tomatoes, they soften just right in the residual heat.

  • In a separate pan, heat the ghee (use oil if vegan) for your tadka. Add your whole spices, asafoetida, garlic and spring onions and let them sizzle and frizzle. Cook until they have a bit of colour and no longer taste raw. Add into the khichdi and mix. Let it rest for 15 minutes before serving.

  • Best served with a side of crispy papad, pickle and or spiced oven roasted or pan fried vegetables (potatoes or eggplants particularly, but even cauliflower is great).

Notes

  1. The quantity of water you will use depends entirely on your personal textural preference while eating as well as the type of rice (long or short grain) used. Adjust as needed. If adding more water during later stages of cooking, always add hot water instead of cold.
  2. The combination of whole spices used for the tadka (tempering) is an Indian five spice blend ( called Panch Phoron) and uses cumin, fenugreek, black mustard, fennel and nigella seeds in equal proportion.

For other delicious recipes from the blog, clickhere. If you make this recipe and love it, let me know in the comments below. If sharing on Instagram, tag me@rupalbhatikar.

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Rice Lentil Khichdi - Rupal Bhatikar (2024)

FAQs

Do lentils and rice create a complete protein? ›

As opposed to animal proteins, most vegetable proteins do not contain a complete set of essential amino acids. However, vegetables like lentils are high in fiber and other nutrients. Lentils can be combined with other ingredients like rice to form a “complete protein” with a full complement of amino acids.

Which rice is best for khichdi? ›

Khichdi is essentially an Indian-style vegan rice and lentil congee. The choice of rice or lentils can be changed to suit what you have in your pantry. Try to use shorter grain rice varieties (Sona Masuri / Indrayani), but if Basmati rice is all you have, by all means go for it!

Are lentils good replacements for rice? ›

Small and absorbent, lentils are an excellent low carb rice substitute and easily sprinkled in salads or used as a base where you would typically have served a dish over rice.

What is the ratio of lentils to rice for protein? ›

Insight from top 5 papers. The optimal ratio for enhancing protein absorption when combining rice and lentils is a 1:1 ratio.

What is the ratio of rice and dal for complete protein? ›

To create a complete protein, you'll want to combine rice with lentils in roughly a 2:1 ratio by weight or volume. This means for every two parts of rice, you would add one part of lentils. This combination provides all nine essential amino acids that your body needs, making it a complete protein source.

Is it OK to eat beans and lentils everyday? ›

However, it's worth bearing in mind – if you are planning on eating lentils every day – that the fibre they contain can be difficult to break down and can potentially cause gas and cramping if you eat too much of it.

Are lentils good or bad for digestion? ›

Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.

Does rice khichdi increase blood sugar? ›

Khichdi contains more carbohydrates than proteins. Cooking it further reduces the fibre content; carbohydrates mostly remain, which can cause blood glucose spikes. However, with a few tweaks, khichdi can be a great sugar-controlling meal option. Consider substituting white rice with brown rice in your khichdi.

What is the best combination with khichdi? ›

What to eat with with Khichdi
  • Curd (yogurt)
  • Papad (roasted or fried)
  • Pickle (any Indian pickle, like mango, lemon, green chili or vegetable)
  • Ghee which we drizzle in bits on top of the khichdi.
Aug 10, 2023

Do lentils spike blood sugar? ›

Even though pulses contain carbohydrates, they don't give sharp rises to blood glucose levels compared to other carbohydrate-containing foods. The make-up of the carbohydrates in pulses, the fibre content and the fact that they are high in protein slows down the breakdown of the carbohydrates into glucose in the blood.

Why do you mix rice and lentils? ›

Lentils and rice contain all the necessary dietary minerals. They're high in B vitamins, folate, fibre and protein, and low in fat. Lentils help to reduce cholesterol and stabilize blood sugar levels.

Are chickpeas better than lentils? ›

Chickpea and lentils both only contain what scientists consider "good fats." Therefore, Chickpeas are better as they have more "good fats." Lentils have more dietary fiber than Chickpeas. Fiber is a strange nutrient. It doesn't provide calories and doesn't stick around your body.

What to eat with rice to make a complete protein? ›

Both are easy to grow, plentiful, and filling. The combination of beans and rice creates a complete protein. Beans alone and rice alone both lack certain essential amino acids. If eaten together, however, each contributes what the other is missing to form a complete protein.

How do you get full protein from lentils? ›

If you eat other foods like whole grains, nuts and beans with your lentils then it can work as a complete source of protein. You need some rice to go with your lentils, then you will have a complete set of amino acids. Whole grain brown rice is best.

What foods have all 9 essential amino acids? ›

Foods that contain all nine essential amino acids are called complete proteins. These foods include beef, poultry, fish, eggs, dairy, soy, quinoa and buckwheat. Foods that contain some but not all the essential amino acids are called incomplete proteins.

Do pea protein and brown rice protein make a complete protein? ›

Pea protein lacks methionine but contains adequate lysine. Brown rice protein is the opposite. It contains high amounts of methionine but not enough lysine. When combined, they help fill in each other's gaps to form a complete protein.

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