Lemon-Ginger Khichdi Recipe

Ingredients (serves 3–4)

• ½ cup split yellow mung lentils (moong dal), rinsed well
• ½ cup white basmati rice, rinsed well
• 1 Tbsp olive oil or ghee
• 1 small onion, finely diced (or 2 scallions, sliced)
• 1 tsp grated fresh ginger
• ½ tsp ground turmeric
• ½ tsp ground cumin (optional)
• 1 small carrot, diced (optional)
• 4 cups water or low-sodium broth (more for soupier)
• ½ tsp salt to start
• ½ lemon (juice) + extra wedges
• Handful cilantro or parsley, chopped
• Black pepper to taste
• Optional topping: plain yogurt* (*or dairy-free)

Directions (≈30 minutes)

1. Warm oil in a pot over medium heat. Cook onion (and carrot) 3–4 min until soft.
2. Stir in ginger, turmeric, cumin 30 sec until fragrant.
3. Add rinsed lentils and rice; stir to coat.
4. Pour in water/broth + salt. Bring to a boil; lower to a gentle simmer.
5. Cook 18–22 min, stirring sometimes, until soft and creamy. Add hot water if it thickens too much.
6. Off heat, stir in lemon juice and most herbs. Taste; add a pinch of salt/pepper if needed.
7. Serve warm with yogurt and remaining herbs.

Why this bowl feels good

• This dish is gentle, warm, and simple—three things many people’s stomachs like. Rice + split yellow mung cook down soft and creamy, so each bite is easy to chew and swallow. Yellow mung has soluble fiber, which helps form a smooth texture and feeds the “good” bugs in your gut. The bowl is also water-rich (like a light stew), which can feel easier on busy days when heavy food is too much.
• Ginger brings a bright aroma and has been studied in adults for common stomach discomfort; reviews link ginger with easing feelings like queasiness. It won’t “fix” everything, but many people find it soothing and pleasant to sip and eat.
• Turmeric adds warm color and a kitchen-level dose of antioxidants. Large reviews discuss how turmeric’s main compound, curcumin, supports general antioxidant activity when used in food.
• A spoon of plain yogurt on top adds live cultures (check the label). In a controlled study, adults who ate more fermented foods increased the diversity of their gut microbes—one sign of a flexible, resilient gut ecosystem.
• Finally, lemon + herbs lift flavor so you can start with less salt. The result is a calm, cozy bowl that helps you slow down, notice your food, and finish feeling light—not weighed down.

Why this bowl feels good

• Want it softer? Add up to 5–6 cups of water for a porridge feel.
• Add greens at the end (spinach wilts in ~30 seconds).
• More protein? Top with a fried egg or roasted chickpeas.
• Lower salt? Lean on lemon + herbs; taste first, salt second.
• Storage: Refrigerate up to 3 days; it thickens—stir in water when reheating.

Everyday Turmeric Support from Sandhu Herbals

Love turmeric’s warm flavor but don’t cook with it daily? Some adults add a steady, labeled turmeric capsule as a small, consistent extra—always alongside real meals, water, sleep, and movement.

Product: Sandhu Herbals Turmeric Curcumin Capsules (1950 mg, 120 Ct) — use as directed. Supplements are not intended to diagnose, treat, cure, or prevent any disease. Talk with your clinician if pregnant, nursing, on medication, or managing a condition.

FAQs

1. Can I use brown rice?
Yes. Brown rice works, but it needs more water and time because the outer layer is thicker. Try ½ cup brown rice + ¾ cup yellow mung + 5–6 cups liquid, and simmer 30–35 minutes (add water as needed). The texture will be heartier and slightly nutty. If your stomach is feeling sensitive, white basmati may feel gentler on some days. A quick tip: soak brown rice 20–30 minutes while you prep the veggies to help it cook more evenly. Taste near the end and add lemon + herbs first; salt last. Leftovers will thicken in the fridge, so just stir in hot water when reheating to bring back that soft, spoonable feel.

2. No yellow mung on hand?
Use red lentils for the closest match; they cook fast and become creamy like mung. If you only have green or brown lentils, they’ll stay firmer and need more time and water. Rinse well, and if beans sometimes make you gassy, try soaking 15–20 minutes, then drain, or add a tiny pinch of cumin (already in the recipe) to help with comfort. Keep the base simple; oil, onion, ginger, turmeric, and then add lentils and simmer until soft. If it’s too thick, splash in hot water. If it’s too thin, simmer a little longer. Finish with lemon + herbs and taste before salting.

3. Can I make it dairy-free?
Absolutely. Use olive oil instead of ghee and top with a dairy-free yogurt that lists “live and active cultures” on the label (coconut, almond, or oat yogurts often do). You can also skip yogurt and add extra lemon + herbs for brightness, or a spoon of tahini for creaminess. Fermented foods don’t have to be dairy, any option with live cultures can play a role. Keep it simple: pick one fermented food you enjoy and add a small amount on the side a few days per week.

References

• Bodagh MN, et al. Ginger in gastrointestinal disorders: a systematic review of clinical trials. 2018. (Adult data review). Learn More
• Sharifi-Rad J, et al. Turmeric and its major compound curcumin on health: bioactive effects and safety profiles. Frontiers in Pharmacology, 2020. (Food-use overview). Learn More
• Wastyk HC, et al. Gut-microbiota-targeted diets modulate human immune status. Cell, 2021. (Fermented-food arm increased microbiome diversity). Learn More