Khichdi: The Superfood you never saw coming!

In a world obsessed with kale smoothies and avocado toasts, there’s one ancient, humble Indian dish that quietly checks all the boxes of a modern superfood – khichdi! A warm bowl of dal khichdi might not seem like your go-to healthy food at first glance, but it carries generations of wisdom, healing and nourishment.

The simple khichdi dish, traditionally made from rice, lentils, Indian spices and a dollop of desi ghee, is a powerhouse of wellbeing and nutrition. Here’s what makes it the OG Desi Superfood!

A balanced one-pot meal

At its core, khichdi is a mix of rice and lentils (dal khichdi being the most common variant). Together, they offer a complete protein profile, which is especially valuable in vegetarian diets. Rice provides essential carbohydrates for energy, while lentils are rich in protein and fibre. Add a few vegetables and you have all the macronutrients — carbs, protein, and fats — in one dish. It's not just comfort food; it's smart food.

Easy to digest, yet super filling!

What sets khichdi apart from other health foods is how gentle it is on the stomach. The combination of lentils and rice, when cooked until soft, becomes incredibly easy to digest. Topped with a spoon of desi ghee, which acts as a lubricant for the digestive system and improves the absorption of nutrients, khichdi supports gut health and boosts energy without feeling heavy.

Tempered with the goodness of Indian spices

Indian spices aren’t just about flavour — they’re about function. In a typical khichdi recipe, you’ll find turmeric (anti-inflammatory), cumin (aids digestion), asafoetida (relieves bloating), and ginger (boosts immunity). These spices turn khichdi into more than just a meal; they make it a bowl of wholesome goodness. In fact, many Ayurveda practitioners recommend khichdi for detox because it is both cleansing and nourishing.

It’s naturally gluten-free!

Black rice, red rice, quinoa, millet — this classic dish is easy to reinvent with your favourite grains, all gluten-free and guilt-free! Apart from the traditional mix of white rice and lentils, which are already gluten-free, modern khichdi lovers are remixing this classic with a range of gluten-free grains that bring their own textures, nutrition profiles, and earthy flavours to the dish. These make it a safe and soothing choice for people with gluten intolerance, celiac disease, or those choosing to go gluten-free for better digestion.

It's nutritionally dense: Complex Carbs + Good Fats

Let’s talk macros. Khichdi is packed with complex carbohydrates, especially when made with grains like millet or quinoa. These release energy slowly and keep you full for longer. Add to that the good fats from desi ghee — rich in butyrate and fat-soluble vitamins — and you have a meal that fuels your body and supports digestion. It’s one of the rare traditional Indian recipes for food that hits the sweet spot of taste and health in equal measure.

Adaptable for all kinds of diets

Whether you’re gluten-free, dairy-free, or following a sattvic diet, there’s a khichdi recipe for you. Here’s how Indic Roots has reinvented this classic for different tastes, moods, and dietary needs:

• For added fibre, try our Multigrain Khichdi, made with a mix of brown rice,
  quinoa and kodo millet or opt for our variation of the South Indian classic Bisi
  Bele Bath made with barnyard millets.
• Our Black Rice And Quinoa Khichdi is packed with antioxidants, fibre, and
  protein, giving you a wholesome and hearty bowl that's as trendy as it is
  traditional.
• Red rice adds a rustic nuttiness and a healthy dose of complex carbs and
  minerals, pairing beautifully with creamy toor dal in our Toor Dal & Red Rice
  Khichdi.
• For a sattvic twist, our Jain Khichdi is specially made with no onion or garlic
  for a light and nourishing touch.

It’s loved by your dieticians and fitness trainers too!

Khichdi is no longer just a comfort food for sick days. It’s having a serious glow up across kitchens and cultures. From fitness trainers to master chefs, more people are rediscovering khichdi as the ultimate mindful meal — one that’s packed with nutrients, rooted in tradition, and incredibly versatile.

At the 2025 NXT Conclave, renowned lifestyle guru Luke Coutinho underscored the importance of Indian superfoods with the launch of the “Modi Dish” – a sattvic khichdi designed with a nutrition-packed combo of Indian millets, beans, spices and desi ghee. 

In our quest for wellbeing nutrition, we often overlook what’s been in our kitchen all along. The simple khichdi, spiced with love and tempered in desi ghee, offers everything today’s health foods promise — high plant protein, complex carbs, good fats, natural gluten-free goodness, and healing Indian traditions.

So, whether you’re enjoying a classic khichdi dish, a protein-rich multigrain khichdi, or a regional delight like bisi bele bath, remember — this is not just food. This is nourishment. This is wisdom. This is India’s answer to the world of superfoods.