If looking for a detox/cleanse recipe, then try this moong dal kitchari/khichdi. This healthy, vegan, and gluten-free quinoa teff khichdi is made in the Instant pot in just 20 minutes.
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What is Khichdi
Khichdi or khichadi is a mildly spiced and mashed savory Indian porridge that is primarily made with rice and lentils.
Khichdi is considered to be comfort food. It's made with a few spices, is healthy, easy to digest, and has a good mix of carbohydrates, proteins, and fat. It is also quick and easy to make.
Add some vegetables to this dish and you can also get a good amount of fiber and nutrients. The dish is usually served with a tadka and a dollop of ghee on top.
Teff Khichdi 🎥
The spices used to make Khichdi are not very overpowering and the flavor of the dish is fairly mild so it's easy on the stomach. All in all, it's a very nourishing and wholesome meal.
The beauty of this dish is that although it is a basic recipe, it can also be made very exotic, for example - Masala Khichdi, or Beetroot Rasam Rice.
The term Khichdi comes from the northern part of India, but other regions have their own version of this dish like Ven Pongal in South India.
Khichdi Revamped
Since I enjoy giving classic recipes a twist of my own, this recipe is my take on the humble Khichdi. I have used moong dal to keep this khichdi light.
Instead of rice, I have used healthy alternate grains like teff and quinoa in this detox/cleanse kitchari. Recipes like these are a great way to include these grains in our daily diet.
Also, the traditional way of making this savory porridge is using a pressure cooker. I have made this khichdi in the Instant Pot to make things easier.
I have also used vegan ghee instead of regular ghee here. It's made using very little fat, loaded with some unusual greens, and is very flavorful.
Why alternate grains
Teff is a poppy-sized grain that originates from and is grown in Ethiopia, but some of the best quality Teff also comes from Idaho.
It is a superfood that comes in both grain and flour form. Teff is an ancient, naturally gluten-free, and vegan grain. It's nutrient-dense, rich in protein, non-GMO, and glyphosate-free.
Teff can be eaten whole and steamed, boiled, or baked as a side dish or main course. It can also be ground into flour to make an excellent gluten-free flour alternative.
If you want to explore this grain, then check out my other recipes - Teff Idli, Teff Kheer Porridge, Banana Strawberry Bread, Teff Roti, and Chickpea Teff Burger Patty! I always get Maskal Teff grains from here!
Quinoa is high in protein and fiber and is also a good source of antioxidants. This superfood is naturally gluten-free and easy to cook. Use white, black, or red quinoa.
Some quinoa recipes on the blog are Quinoa Upma, Quinoa Dosa, and Instant Pot Cabbage Roll Quinoa Soup.
Why make this
- Made with healthy grains like teff and quinoa
- Is vegan, gluten-free and nut-free
- Healthy, low-fat, protein-rich, and great for weight loss
- This kitchari is also great for detox or cleanse
- Can be made in the Instant Pot
- It's a dump-and-forget kind of recipe
- One-pot meal
- Made with simple ingredients
- Comes together in 30 minutes
- Great way to sneak in less popular veggies
- Packed with flavors
Ingredients needed 🧾
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Besides Maskal Teff grains and quinoa, these are the other ingredients that you will need to make this delicious and wholesome detox/cleanse kitchari/khichdi.
Lentils - Moong dal is the lentil variety I have used in this khichdi because it's easy to digest. There is no need to soak them prior.
Some other lentils that can be used instead of moong dal in this khichdi are toor dal or masoor dal. You can also mix them all.
Veggies - Carrots, green peas, and fenugreek leaves or spinach are what I have added. Feel free to add any veggies of your choice.
Chickpeas - I have used crunchy chickpeas here. This truly changed the flavor of the dish. They are crispy, spicy, mildly sweet, and very addictive.
You can always add canned chickpeas to it while cooking. But adding crunchy chickpeas gives a nice and different texture to this moong dal khichdi. Try it!
Ghee is quintessential to khichdi. A dollop of ghee on top of a bowl of khichdi is the only garnish you will need. If you are vegan, then you can also ways vegan ghee.
How to make it 🔪
- Rinse moong dal, and quinoa under running water for 2-3 minutes. Do not try to rinse the teff grains else they will wash out from the strainer. They are very tiny.
- Turn on the Instant Pot in saute mode. Add vegan ghee. Then add and fry ginger garlic paste along with turmeric powder for 30 seconds.
- Now add the veggies carrots, beans, green peas, and fenugreek leaves. Continue to saute for another minute.
- Add the teff grains, along with the rinsed quinoa and moong dal to the pot. Now add water and salt. Stir it all together. Close the pot. Select Manual mode and place the pressure valve in the sealing position. Cook on high pressure for 8 minutes. Release pressure naturally.
- Open the lid, pour the tadka on top. This texture should be slightly watery. Mix. It will thicken as it cools. Chef Tip - Then garnish with chopped cilantro and crispy Chickpeas for that extra crunch and flavor.
- Heat vegan ghee in a tadka pan. Fry cumin seeds, methi seeds, asafoetida, green chillies, and Kashmiri chilly powder for 10 seconds. Pour this over the Khichdi.
- You can also add some lemon juice on top to give this detox/cleanse kitchari a tangy flavor.
Serving suggestions 🍽
Serve this delicious Teff and Quinoa Khichdi piping hot with some papad, Beets Peanut raita or Burani Boondi raita, and pickle! Even plain yogurt or chaas popsicles will taste good with it.
Instant Pot Moong dal khichdi is an ideal dish if you want to do a cleanse or detox, especially if you have been eating all the festive or rich food for the last couple of days.
If you are feeling sick, low, or uneasy, a bowl of hot khichdi will do the trick. It's easy on the stomach because it is mildly spiced but yet does not lack flavor.
I also serve this healthy quinoa teff khichdi as a weekday meal because it is easy to make, nourishing, and great to taste. You can also pack it in lunchboxes.
Top recipe tips 💭
Do not try to rinse the teff grains else they will wash out from the strainer. They are very tiny. Add more veggies and greens of your choice to up the nutritive value.
Add rinsed and drained canned chickpeas along with the grains if you don't want to add the crunchy ones at the end.
After adding water, deglaze the pot so that nothing is sticking to the bottom. You can totally skip the tadka if you want and eat this healthy khichdi plain with some vegan ghee on top.
When you open the Instant pot, if the moong dal teff quinoa khichdi is very dry, then turn on saute mode, add ⅓ or ¼ cup of water and cook it for 1-2 minutes or till you get the desired consistency.
Recipe FAQs 📖
It's important to rinse quinoa under running water for 2-3 minutes. They are coated in a naturally occurring insecticide called saponins.
They taste bitter and make it difficult to digest. Rinsing it before cooking helps remove that coating.
This teff quinoa khichdi recipe is very customizable. You can add as many veggies as you want or even skip adding them altogether.
Some veggies that will work here are potatoes, sweet potatoes, broccoli, cauliflower, cabbage, spinach, French beans, etc. Paneer or tofu can also be added.
You can store the leftovers in the fridge for 4-5 days. Store it in an airtight container. It also freezes well for 2-3 months.
Thaw it overnight in the fridge and then heat it up in the Microwave, stovetop, or Pressure Cooker.
It will thicken up when cooled. Just add a few tablespoons of water to loosen it before reheating it.
You can make this khichdi without an Instant Pot. You can add all the ingredients to a traditional Pressure cooker and give it 3-4 whistles. It can also be made on the stovetop.
Cook the grains and lentils separately. They saute all the remaining ingredients and add the cooked grains and lentils. Finish with a tadka on top.
Yes, you can totally skip adding the teff grains and quinoa and just rice instead. The quantity remains the same. Cook it in manual mode for 6 minutes.
Similarly, you can also make this detox/cleanse kitchari with foxtail millet or Kodo millet. Adjust the cooking time in that case.
Whether I make khichdi with rice and lentils, or with grains and lentils, I like the ratio of 1 cup of grain/rice to 3 cups of water or vegetable stock.
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Recipe 📖
Instant Pot Teff Quinoa Khichdi
Equipment
Ingredients
To make the Khichdi
- ¼ cup Quinoa
- ¼ cup Maskal Teff grains
- ½ cup moong dal
- 1 tablespoon vegan ghee
- 1 tablespoon ginger garlic paste
- 1 teaspoon turmeric powder
- 1 cup chopped mixed veggies - carrots, green peas, and fenugreek leaves
- salt as required
- 3.5 cups water
- ¼ cup cilantro
- ⅓ cup crispy chickpeas
For the Tadka
- 1 teaspoon vegan ghee
- 1 teaspoon cumin seeds
- ¼ teaspoon methi seeds
- ¼ teaspoon asafoetida
- 3 green chillies
- 1 teaspoon Kashmiri chilly powder optional
Instructions
- Rinse moong dal, and quinoa under running water for 2-3 minutes. Do not try to rinse the teff grains else they will wash out from the strainer. They are very tiny.
- Turn on the Instant Pot in saute mode. Add vegan ghee. Then add and fry ginger garlic paste along with turmeric powder for 30 seconds.
- Now add the veggies carrots, beans, green peas, and fenugreek leaves. Continue to saute for another minute.
- Add the teff grains, along with the rinsed quinoa and moong dal to the pot. Now add water and salt. Stir it all together.
- Close the pot. Select Manual mode and place the pressure valve in the sealing position. Cook on high pressure for 8 minutes. Release pressure naturally.
- Open the lid, pour the tadka on top. This texture should be slightly watery. Mix. It will thicken as it cools.
- Then garnish with chopped cilantro and crispy Chickpeas for that extra crunch and flavor.
- Heat vegan ghee in a tadka pan. Fry cumin seeds, methi seeds, asafoetida, green chillies, and Kashmiri chilly powder for 10 seconds. Pour this over the Khichdi.
- You can also add some lemon juice on top to give this detox/cleanse kitchari a tangy flavor.
Want to save this recipe?
We'll email this recipe to you, so that you can look at it later!
Mahy says
Quinoa and chickpeas - now that is the dream combo - love how well they go together. And your photos are simply incredible - so delicious-looking!
Priya says
Thank you so much
Whitney Zamiar says
This looks great and love that I can make it in my instant pot!
Taylor Kiser says
This looks so delicious! I can't wait to make it for dinner!
Deepika says
The Khichadi is so tempting. I will try this recipe. And beautiful photos as well.
Tara says
Such a wonderful meal for the instant pot! The flavors sound incredible and I love the memories you shared with your mom.
Alison Corey says
This looks amazing! I love all the spices. I'm still getting used to using my instant pot, and love your tips on how to use it to make this dish.
kimscravings says
So easy and tasty! This is going to be a recipe that I make again and again!
Adrianne - Sweet Caramel Sunday says
Oh boy, this looks good!! Those chickpeas look amazing!! I love how seriously easy you have made this recipe and I can't wait to try it. Love that you used crunchy chickpeas with flavour! Thanks
Dannii says
What a delicious and comforting meal. So much flavour!
Beth says
This recipe, like our moms, are pretty amazing! Quick, easy and flavorful is just what my busy day needs.