Wild Rice, Spinach and Mung Khichdi

Khichdi is a popular Indian comfort food that is made primarily with a mixture of rice and lentils. Unlike other comfort foods that are deep fried, loaded with cheese, bacon, sugar etc. khichdi is known for its cleansing properties and facilitating spiritual growth. It is a staple of an Ayurvedic diet; and is called the Ayurveda’s deepest detox retreat because it provides the body with needed nutrition while healing the gut. It is a delicious and nourishing food adding the balance of  basic elements – earth and water for increasing energy and immunity, fire for stimulating digestive enzymes.

Instead of using the traditional white rice and yellow split mung mixture to make khichdi, I used a blend of wild rice and green mung along with fresh spinach, and the end result was equally satisfying (if not more). Wild rice is more nutrient dense than white rice, it has higher fiber content , proteins and is lower in calories. It helps lower cholesterol and is a great source of essential minerals such as phosphorus, zinc and folate that provides energy and strengthen bones. The higher protein and fiber content of wild rice will keep you full longer, preventing those mid day cravings.

Wild rice takes longer to cook than white rice. You can use a pressure cooker or a rice cooker to make wild rice, as long as you have the rice to water ratio correct. Also, wild rice requires more water to be tender than white rice.


1 Cup Wild Rice Blend
1/2 Cup Green Mung Lentil
1 Inch Piece of Fresh Ginger, grated
Salt to Taste
1/4 Teaspoon Turmeric
Pinch of Asafoetida
1/4 Teaspoon Coriander Powder
1 Teaspoon Organic Ghee or Coconut Oil for Vegan
3.5 Cups Vegetable Stock or Water
1 Bunch Fresh Spinach, chopped
Chopped Cilantro, for garnish


  1. Wash and drain rice and mung and set aside.
  2. Heat Ghee over medium heat, in a pressure cooker or a rice cooker or in a heavy bottom pan.
  3. Add freshly grated ginger, turmeric, asafoetida, coriander powder and salt, and stir for a minute.
  4. Add rice and mung,mix gently.
  5. Now add water or vegetable stock, spinach and bring the mixture to a boil.
  6. Reduce the heat to medium low, cover the pressure cooker or the sauced pan and cook undisturbed for 25 – 35 minutes. Cook for few extra minutes if there is extra water, to achieve porridge like consistency.
  7. Switch off the heat, let the pressure release naturally (allow 10-15 minutes).
  8. Open the lid, fluff the khichdi using a fork, garnish with some cilantro and serve hot. I love eating it plain, but it can also be served along with yoghurt, pickles, veggies etc.

Enjoy! 🙂

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