Vegetable dal khichdi

Khichdi is what Indian kitchens make when someone needs looking after, and there is real wisdom in that. This one-pot version uses equal parts moong dal and rice and packs in whatever vegetables you have, so comfort food also becomes a proper meal. It is soft, warm and easy to digest, which makes it a kind lunch for tired days and for new mothers.

Why it helps

Plain khichdi is mostly rice, so it comforts but does not always fill. Raising the dal so it matches the rice, and adding a good pile of vegetables, brings in protein and fibre that keep you full and your energy steady. If you are in the postpartum months, this kind of gentle, nourishing meal is exactly what recovery asks for, more in the Indian postpartum diet. If you have fever or heavy bleeding after delivery, please see your doctor first, food comes second.

Ingredients (serves 3)

• 1/2 cup moong dal
• 1/2 cup rice
• 1 1/2 cups mixed vegetables: carrot, beans, peas, cauliflower, lauki, whatever is at home
• 1 small tomato, chopped
• 1/2 teaspoon turmeric
• 1 teaspoon cumin seeds
• A small piece of ginger, grated
• Pinch of hing (asafoetida)
• Salt to taste
• 2 teaspoons ghee
• About 4 cups water

Method

1. Wash the dal and rice together until the water runs mostly clear.
2. Heat ghee in the pressure cooker. Add cumin seeds, hing and ginger, and let them sizzle.
3. Add the tomato and chopped vegetables, and saute for 2 minutes with turmeric and salt.
4. Add the washed dal and rice, then the water. More water gives a softer, porridge-like khichdi.
5. Pressure cook for 3 to 4 whistles. Let the pressure release on its own.
6. Open, stir, and adjust the consistency with hot water if needed.
7. Serve warm with a bowl of curd, and a little extra ghee on top if you like.

Make it your own

• Add a handful of chopped palak or methi after opening the cooker, the heat wilts it in minutes.
• Stir in a spoon of roasted peanut powder for a nutty flavour and a little extra protein.
• Serve with curd and a simple papad on family days, the classic combination for good reason.

Enjoy it as part of the CurviCare Plate, and if you are a new mother, see postpartum weight loss for the bigger picture.