If you’re looking for a meal that’s not only comforting but also nurturing for your digestive system, soft cooked vegetable khichdi is a perfect choice. I’ve been exploring clean eating for gut health recently, and this simple yet wholesome dish has become a staple in my routine. It’s light on the stomach, easy to digest, and packed with nutrients that support gut healing and overall wellness.
Khichdi, traditionally made with rice and lentils, can be easily adapted into a gut-friendly recipe by using soft-cooked vegetables and minimal spices. The beauty of this dish is that it’s forgiving you can customize it with whatever fresh vegetables you have on hand. Plus, it pairs beautifully with a dollop of ghee, which can help in soothing the gut lining.
Ingredients (Serves 2-3)
- 1/2 cup basmati rice – I personally prefer organic basmati rice from Amazon for its aroma and purity.
- 1/4 cup moong dal (split yellow lentils)
- 1 small carrot, finely chopped
- 1/4 cup peas
- 1/2 small zucchini, diced
- 1/4 teaspoon turmeric powder
- 1/2 teaspoon cumin seeds
- 1/4 teaspoon asafoetida (hing) – optional, but excellent for digestion
- 1 tablespoon ghee or olive oil – I’ve been loving organic ghee from Amazon for its authentic taste.
- Salt to taste
- 4 cups water
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Optional toppings: chopped coriander, a squeeze of lemon, or a small dollop of homemade yogurt for extra gut-friendly probiotics.
Method: Step by Step
Step 1: Prep the Lentils and Rice
Rinse the rice and moong dal together in cold water until the water runs clear. Soaking them for 15-20 minutes can make the khichdi even softer and easier to digest.
Step 2: Sauté Spices
In a medium pot, heat ghee over medium heat. Add cumin seeds and let them sizzle for a few seconds. Add a pinch of asafoetida and turmeric powder for gut-soothing properties. The aroma will instantly make your kitchen feel cozy!
Step 3: Add Vegetables
Toss in the chopped carrots, peas, and zucchini. Sauté for 2-3 minutes until they are slightly softened. This step helps lock in the nutrients without overcooking.
Step 4: Cook Rice and Lentils
Add the soaked rice and moong dal to the pot. Pour in 4 cups of water and add salt to taste. Bring it to a boil, then reduce heat to low and cover with a lid. Let it simmer gently for 20-25 minutes, stirring occasionally to prevent sticking.
Step 5: Check Consistency
For a true gut-reset khichdi, I like it soft and porridge-like. If it’s too thick, you can add a little more water. Taste and adjust seasoning as needed.
Step 6: Serve Warm
Serve your khichdi warm with a dollop of ghee on top and a sprinkle of fresh coriander. A side of plain yogurt or probiotic-rich pickles can make it even more gut-friendly.
Why This Khichdi is Perfect for Gut Health
This soft-cooked vegetable khichdi is gentle on the digestive system, which makes it perfect for a gut reset or anytime you want to support your microbiome. The combination of moong dal and rice provides easy-to-digest proteins and fiber, while the vegetables add antioxidants and essential vitamins. Turmeric and cumin have anti-inflammatory properties, which can help calm the gut lining.
In my experience, eating this khichdi regularly as part of a clean eating gut reset has helped me feel lighter, more energized, and more balanced overall.
Tips for a Perfect Gut-Friendly Khichdi
- Use fresh, seasonal vegetables for maximum nutrition.
- Soak rice and lentils for 15-20 minutes to improve digestibility.
- Cook on low heat for a softer texture.
- Avoid heavy spices; gentle flavors help maintain gut balance.
- Pair with probiotic foods like yogurt or fermented pickles for enhanced gut benefits.
This simple, wholesome dish is perfect for breakfast, lunch, or dinner. Once you try it, you’ll see why it’s considered a superfood for gut health!