Moriya Vag Khichdi
Lunch • India
How to Make Moriya Vag Khichdi (Traditional & Healthy Version)
Moriya Vag Khichdi, also known as Samak Rice Khichdi, is a wholesome and comforting Indian dish deeply rooted in traditional fasting practices. Prepared especially during Navratri, Ekadashi, and other vrat (fasting) days, this khichdi is made with 'moriya' or 'samak ke chawal'—a gluten-free pseudo-grain native to India. The subtle, nutty flavor of moriya, combined with mildly spiced vegetables and a fragrant tempering of cumin and ghee, makes this khichdi both delicious and light on the stomach. This healthy Indian recipe is perfect for those seeking a nutritious lunch that's easy to digest yet filling. Moriya Vag Khichdi is not only a staple during religious festivals but is also enjoyed as a quick, balanced meal on regular days. Its simplicity, combined with the natural goodness of Indian spices and fresh vegetables, makes it a great addition to any vegetarian diet. Whether you are observing a traditional fast or simply looking for a light, sattvik (pure) meal, this dish brings the taste of Indian home kitchens to your plate.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 cup Moriya (Samak Rice) (samak ke chawal)
- 1 medium, diced Potato (aloo)
- 2 tbsp Peanuts (moongphali)
- 1 tsp Cumin seeds (jeera)
- 1 tbsp Ghee (clarified butter)
- 1, finely chopped Green chilli (hari mirch) - optional
- to taste Sendha namak (Rock salt) (fasting salt)
- 2 tbsp, chopped Fresh coriander leaves (dhaniya patta)
- 2.5 cups Water
- 1 tsp Lemon juice (nimbu ras) - optional
Instructions
- 1
Rinse moriya (samak rice) thoroughly in water 2-3 times and drain. Set aside.
5 minutes
Rinsing removes excess starch and prevents stickiness.
- 2
Heat ghee in a kadhai or thick-bottomed pan. Add cumin seeds and let them splutter.
2 minutes
Ensure ghee is moderately hot for even tempering.
- 3
Add peanuts and sauté until golden. Add diced potatoes and green chilli. Sauté for 2-3 minutes.
5 minutes
Peanuts add crunch and protein; adjust chilli for spice preference.
- 4
Add rinsed moriya and mix well. Stir for 1 minute to coat grains in ghee and spices.
2 minutes
Coating helps enhance the flavor of moriya.
Why This Dish is Healthy
This dish is a healthy choice due to its use of whole, minimally processed ingredients and balanced macros. Moriya provides slow-release carbs, while peanuts contribute protein and healthy fats. Cooking in ghee not only enhances flavor but also improves nutrient absorption. The absence of refined grains or excessive oil keeps calorie count in check, making it ideal for weight management and fasting days.
Moriya Vag Khichdi is rich in complex carbohydrates, offering sustained energy without spiking blood sugar. Samak rice is naturally gluten-free and easy to digest, making it suitable for those with gluten intolerance. The use of peanuts and ghee adds a healthy dose of fats and plant-based protein, while potatoes and coriander supply essential vitamins like B6, C, and A, along with minerals such as potassium and magnesium. This khichdi is low in cholesterol and contains no processed ingredients.
Pro Tips
- 💡Tip 1: Always rinse samak rice well to remove excess starch and prevent stickiness.
- 💡Tip 2: For extra flavor, add a few curry leaves during tempering.
- 💡Tip 3: Adjust water quantity for preferred consistency—reduce for a pulao-like texture or increase for a softer khichdi.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 24 hours. Reheat with a splash of water to restore texture before serving. Best consumed fresh.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
