Yellow moong dal (split, skinned)
पीली मूंग दालپیلی مونگ دال
pīlī mūṅg dāl
Split mung beans without skins.
Its job: Soft, quick-cooking protein.
Science-backed recipe
From the MedRise Food Science kitchenPublished
Plain Khichdi: The Sick-Day Comfort Bowl
Also called Khichdi · Kitchri · Kichdi · Moong Dal Khichdi · मूंग दाल खिचड़ी · مونگ دال کھچڑی
Soft, porridge-like rice and yellow moong dal with turmeric, salt and a spoon of ghee. Gentle, warm and easy to eat when you don’t feel well.
In short
Plain moong dal khichdi is soft rice and yellow lentils with turmeric and salt, the classic Desi meal when someone is sick. Instant Pot: 10 minutes on High.
From the MedRise Food Science kitchenPublished - Active
- 30 min
- Prep
- 5 min
- Total
- 30 min
- Serves
- 4 small bowls
Why this recipe works
- ✓GentleSoft, mild, lightly spiced.
- ✓Hands-offInstant Pot, 10 minutes.
- ✓Rice + dal proteinThe two complement each other.
- ✓AdjustableThin it into porridge or keep it thick.
What is khichdi?
Khichdi (also spelled kitchri or kichdi) is rice and lentils cooked together until soft. In Desi homes it’s the first food made for someone recovering from a cold, fever or stomach bug, and a favorite comfort meal any day.
This is the plain version: just rice, split yellow moong dal, turmeric, salt and ghee, with optional cumin, ginger and a pinch of hing.
Meet the ingredients
The main ingredients, with their English, Hindi and Urdu names.
Rice
चावलچاول
chāwal
Short-grain or basmati, rinsed.
Its job: Soft, starchy base.
Hing (asafoetida)
हींगہینگ
hīng
A pinch.
Its job: Savory flavor; traditionally used with dals.
Grow it yourself: Moong sprouts, Ginger
The lab notes
The science behind every step
Restaurant cooks do these things by habit. Here’s what each step is actually doing to the food, so you can cook by understanding instead of guesswork.
Lab note01
Why split, skinned moong
Use yellow (skinned) moong dal, not whole green moong.
With the skin removed, moong dal has less insoluble fiber and cooks to a soft, smooth mash quickly.
Lab note02
Rice and dal together
Cook rice and dal in roughly equal parts.
Grains are low in the amino acid lysine and legumes are low in methionine; eaten together they cover each other’s gaps for a more complete protein.
Lab note03
More water, softer khichdi
Use 4–5 cups of water per cup of rice and dal.
Extra water lets the starch fully swell and break down into a porridge that’s easy to eat when appetite is low.
Lab note04
Rinse well
Rinse rice and dal until the water runs clear.
Rinsing removes surface starch and dust, so the khichdi is creamy, not gluey, and less likely to foam in the pot.
How to make it, at a glance
- RinseRinse the rice and dal together 3–4 times until the water runs mostly clear.
- Temper (optional)Select Sauté, warm the ghee, add the cumin until it sizzles and the hing for a few seconds. Skip this for the plainest khichdi.
- Pressure cookAdd the rice, dal, water, turmeric, salt and ginger and stir, scraping the bottom. Pressure cook on High for 10 minutes; natural release 10 minutes.
- AdjustStir well and mash lightly. Add hot water for a thinner, porridge-like khichdi.
- ServeServe warm with a little ghee on top, and plain yogurt if tolerated.
Exact amounts and timings are in the recipe card below.
Health benefits, honestly rated
A gentle sick-day meal; fluids come first.
Macros per serving
Calories210
Protein8 g
Carbs36 g
Fat4 g
Fiber4 g
Sodium440 mg
3.8 g protein per 100 calories. Estimated from the ingredients with USDA FoodData Central values.
Gym-friendly tip: Serve with ¾ cup plain Greek yogurt as raita (about +16 g protein) or stir 100 g cubed paneer into the finished dal (about +18 g).
Complementary protein
Rice and moong dal together supply a more complete set of amino acids.
Easy to eat
Soft, mild foods can be easier to tolerate with nausea or low appetite.
Keep in mind
- For diarrhea or vomiting, drink fluids and use an oral rehydration solution if dehydrated; return to normal foods as tolerated rather than a long restricted diet.
- Get medical care for dehydration, blood in stool, high or lasting fever, or symptoms beyond a few days. Not medical advice.
General nutrition information, not medical advice. Numbers marked “estimated” are calculated from the recipe’s ingredients and vary with brands and portions. If you have diabetes, heart or kidney disease, a food allergy, or are pregnant, ask your doctor or a registered dietitian how this dish fits your diet.
Health sources: Harvard T.H. Chan School of Public Health: Legumes and pulses · Dietary Guidelines for Americans
See the full ingredient health guide: benefits, traditional roots and the science →
Questions, answered
What is good to eat when sick in Indian food?
Plain khichdi, clear soups, poha and other soft, mild foods, with plenty of fluids.
How much water for khichdi in an Instant Pot?
About 4½ cups for ½ cup rice and ½ cup moong dal, for a soft, porridge-like khichdi.
Is khichdi good when you’re sick?
It’s gentle, warm and easy to eat, which is why families make it; fluids come first, and it isn’t a treatment.
Can babies eat khichdi?
Plain, well-mashed khichdi without added salt is a common first food; check with your pediatrician about timing and texture.
About MedRise Food Science
Desi restaurant favorites, recreated at home and explained with food science: every recipe is tested in a home kitchen and comes with the why behind each step.
Recipe card
Plain Moong Dal Khichdi (Sick-Day Khichdi)
Plain moong dal khichdi in the Instant Pot: soft rice and yellow moong dal with turmeric, salt and a little ghee. The gentle, comforting meal Desi families make when someone is sick, with notes on eating and hydration during illness.
Prep5 minCook25 minTotal30 minServes4 small bowls
Ingredients
Khichdi
Light tempering (optional)
Instructions (Instant Pot)
- RinseRinse the rice and dal together 3–4 times until the water runs mostly clear.
- Temper (optional)Select Sauté, warm the ghee, add the cumin until it sizzles and the hing for a few seconds. Skip this for the plainest khichdi.
- Pressure cookAdd the rice, dal, water, turmeric, salt and ginger and stir, scraping the bottom. Pressure cook on High for 10 minutes; natural release 10 minutes.
- AdjustStir well and mash lightly. Add hot water for a thinner, porridge-like khichdi.
- ServeServe warm with a little ghee on top, and plain yogurt if tolerated.
Stovetop method
- SimmerSimmer everything in a covered pot over low heat, stirring now and then, until very soft, 30–35 minutes. Add water as needed.
Notes
- Sick-day note
- Drinking enough fluid comes first. Current guidance is to return to normal, gentle foods as soon as you can keep them down rather than living on very restricted diets, and to use an oral rehydration solution for dehydration. This is general information, not medical advice.
- When to get care
- Seek medical care for signs of dehydration (very little urine, dizziness, dry mouth), blood in stool, a high or lasting fever, severe pain, vomiting that won’t stop, or symptoms lasting more than a few days, and sooner for babies, older adults and pregnant people.
- Make it more filling
- Stir in grated carrot, peas or spinach in the last minutes, and add a spoon of yogurt on the side.
- Storage
- Refrigerate up to 3 days; it thickens as it cools, so loosen with hot water.
Equipment
- Instant Pot (6 qt)