Khichri or Khichdi, a very mundane everyday dish that i grew up eating specifically when recovering from some illenss, or to give my tummy a rest due to stomach upset. It was an interesting experience to research, prepare and present Khichri as a Pakistani cultural healing food, as one of the major assignments for a course I am taking on Health, Nutrition Sciences and Disease Prevention.
The multicultural class from all around the world are required to each focus on one of the Healing Food from their culture. My assignment focused on introducing the popular
comfort food Khichri from Indian Subcontinent. It is rejuvenating, hot and
nutritious porridge like one pot cooked rice and mung bean based dish. Khichri
is mentioned and prescribed by Ayurvedic physicians and tradition.
Healing begins with the digestive tract, this dish
is believed to detox the body giving it a break from constantly processing
food. Khichri provide nourishment and restores systemic balance warming up the
bones chasing away the fatigue with a boost of energy. The spices and
condiments in Khichri includes not only gives it its signature taste and
flavour but are full of amino acids, antioxidents and have anti inflamatory
abilities due to the combination of spices. Khichri is given as first solids
food to babies, helps regain the energy and vitality as the first food in
almost all kind of post surgical convalescence and after long periods of
fasting.
It is evident from the literature on Mughal history that this simple very easy to cook, low calorie and low cost dish, was very popular among the Mughal Emperors. Travellers and advetourers from other parts of the world including Greece and Russia also mentioned this south asian dish in their writings.
It is evident from the literature on Mughal history that this simple very easy to cook, low calorie and low cost dish, was very popular among the Mughal Emperors. Travellers and advetourers from other parts of the world including Greece and Russia also mentioned this south asian dish in their writings.
Recipe of Khichri:
INGREDIENTS
-Brown Rice- 1 Cup
- Split Yellow Mung
Beans/Dal/Mung Lentil- ½ cup
Brown Rice considered as
the healthiest whole grains with Magnesium and Selenium, and Mung Bean both are
rich sources of dietry fibre, carbohydrates. In fact Mung can be called Super
Foods packed with protein,
vitamin C, folic
acid or folate, iron, minerals including zinc, potassium,
magnesium, copper, managanese, phosphorus and thiamine. http://www.naturaltherapypages.com.au/article/mung_beans#ixzz2LzpuJl27
Spices:
-1/2 teaspoonTurmeric: a yellow
powdered spice which gives the distinctive golden yellow colour to Khichri, it
has been used thousands of years in curries in Pakistani food. Now research
shows that turmeric help prevent Alzheimer’s disease because of its antioxidant
and anti-inflammatory action and immune-boosting properties—all of which may
help to block or remove plaque from the brain. It’s not surprising that one of
the lowest rates of Alzheimer’s ever reported was found in Pakistan.
http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/herbsvitaminsandminerals/turmeric
5-6 whole Cardamom or ¼ teaspoon powdered
1 stick Cinnamon or ¼ tsp powdered:
These two are expensive and aromatic spices with exceptional carminative properties.
Cardamom has 25 volatile oils, and some of these oils help reduce ulcers in
laboratory animals. Cinnamon a very important ingredient of ancient Chinese
medicine helps in blood circulation and provide warmth and sooth body.
Herbs:
Ginger: ½ teaspoon freshly
crushed to paste, Gingerol, a pungent ingredient of ginger has anti-bacterial,
anti-inflammatory, and anti-tumor-promoting activities. http://www.jivaresearch.org/Ginger.php
Garlic Paste ½ teaspoon; research studies have clearly
indicated that association between increased intake
of garlic and reduced risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas, and breast.
2-3 Bay leaves are also added but taken out before serving the
Khichri. This is an amazing herb with centuries old history of being popular
for its medicinal properties. Traditionally used as diuretic, have astringent
properties, healing wounds drop in blood glucose, triglycerides and
cholesterol.
Fresh Green Coriander sprigs: half a bunch, wash and pluck the
leaves. These frangrent herbs are a great source of phytonutrients elemol,
camphor, borneol, carvone, quercetin, keampferol and epigenin besides loaded
with vitamins. Helps increase good cholesterol, good for digestion and nervous
system.
http://expertscolumn.com/content/15-health-benefits-coriander-coriander-cilantro-leaves-seeds-benefits
Adding salt to taste these herbs and spices with medicial
properties when cooked as per following recipe makes it an ideal healing food
since centuries
Procedure:
1. Wash one cup of yellow mung
beans and soak overnight.
2. In a blender, liquefy one
tablespoon of peeled, chopped ginger; and a handful of chopped cilantro with
one-half cup of water.
3. In a large saucepan, lightly
brown one-half teaspoon cinnamon; one-quarter teaspoon each of cardamom,
pepper, freshly crushed ginger and garlic pods, turmeric, salt; and three bay leaves in 3 tablespoons of olive oil
4. Drain the mung dal and then stir
it into the spice mixture in the saucepan.
5. Now, add one cup of long grain
brown rice.
6. Stir in the blended spice, followed by 4 cups of water. Bring
to a boil, cover, and cook on low heat for approximately 25 to 30 minutes until
soft and mushy. Its consistency should be porridge like.
7- Serve piping hot garnished with coriander/cilantro sprigs
Nutrient analysis:
•
Serving size- 50gms/ 1Bowl
•
makes- 5-6 bowls
•
Calories-96Cal
•
Total fat (grams)-1.4gms
•
Saturated fat (grams) 0gms
•
Sodium (milligrams) 440mg
•
Carbohydrate (grams) 12gms
•
Dietary fiber (grams)-
7gms
•
Sugars (grams) 1gm
•
Protein (grams) 5 gms
The dish comes handy if you are looking for low cal energy food when ill, for weight watchers and whenever you need that boost of energy without all the additional fats or carbs.
If you are not counting calories, then khichri can be accompanied by yogurt and mint chutney, Oil based mango or mixed vegetable pickles, or a spicy herbed mashed potato side making it a complete meal anytime of the day.
