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Moong Dal Khichdi for Flare Days
Indian Flare-friendly Low FODMAP

Moong Dal Khichdi for Flare Days

Soft rice and lentils cooked until soothing and easy to handle. This is the meal for days when cooking feels hard and eating feels harder.

Prep
5 min
Cook
30 min
Serves
3
Protein
Vegetarian
Spice
Mild
Good for
Flare days

Ingredients

  • 100g split moong dal, rinsed well
  • 150g basmati rice, rinsed
  • 1 tbsp garlic-infused olive oil
  • 1 tsp ghee (or butter)
  • 1 tsp cumin seeds
  • ½ tsp turmeric
  • 1 tsp freshly grated ginger
  • 700ml water (adjust for consistency)
  • Salt to taste
  • Squeeze of lemon juice
  • Fresh coriander to garnish

Optional sides

  • Plain lactose-free yoghurt
  • A small piece of pickle (check ingredients)

Method

Rinse the moong dal and rice together in a bowl until the water runs mostly clear. If you have 10 minutes, soak them — it helps them cook softer. Drain.

Heat the garlic-infused oil and ghee in a medium pot over medium heat. Add the cumin seeds and let them sizzle and pop for about 20 seconds.

Add the grated ginger and turmeric. Stir for 15 seconds until fragrant — don't let it burn.

Add the drained dal and rice. Stir to coat everything in the spiced oil for about a minute.

Pour in the water and add salt. Bring to a boil, then reduce to a gentle simmer. Cover and cook for 20–25 minutes, stirring every now and then, until the dal and rice have broken down into a soft, porridge-like consistency.

Add more water if you prefer it soupier. Finish with a squeeze of lemon and fresh coriander. Serve with yoghurt or a small piece of pickle on the side if you like.

Why the swaps work

Split moong dal (not whole or other lentils)
Split moong is one of the easiest lentils to digest and is considered low FODMAP in reasonable portions. Chickpeas, kidney beans, and whole lentils are much harder on sensitive guts.
Garlic-infused oil instead of garlic
You get the warmth and savour of garlic without the fructans. The oil carries the flavour — the soluble fibres that cause problems stay behind.
Ginger instead of onion for aromatics
Ginger is low FODMAP and adds gentle warmth. It also has anti-inflammatory properties, which is a bonus during a flare.
Minimal spice, maximum comfort
This recipe deliberately keeps things mild. During a flare, your gut doesn't need heat — it needs calm. Cumin and turmeric add flavour without irritation.

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