As a busy pediatrician and mom of three, I juggle packed schedules, school pick-ups, and my patients’ needs daily. Amid this whirlwind, I’ve come to deeply appreciate kitchen traditions that nourish not just the body, but also the mind and spirit.

One of my favorite go-to meals is a traditional Indian dish called Ayurvedic Kichdi —a warm, wholesome dish that’s easy to make and packed with incredible health benefits for kids. Think of it as a savory porridge that is packed with nutrients and takes only a few minutes to make during those busy school nights. You can make this warm, comforting dish even more enticing for your little ones by serving it on Ahimsa’s stainless steel plates , using each compartment to create a balanced, mess-free meal.

As a Western-trained physician, I’ve seen firsthand the power of modern medicine to treat disease. However, I’ve also witnessed its limits. Over the years, I’ve grown to understand that prevention is the ultimate form of healthcare. And this is where the principles of Ayurveda—a 5,000-year-old system of holistic medicine rooted in India—blend beautifully with science.

Let me share my recipe for Ayurvedic Kichdi, why I turn to this dish for my kids, and how the science behind these ancient principles supports health and prevents disease.

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Kichdi is a traditional Indian dish made with rice, lentils, vegetables, and spices, all cooked together to create a one-pot meal. In Ayurveda, it’s celebrated for its ability to balance the digestive system, detoxify the body, and provide essential nourishment.

As a pediatrician, I see many kids suffering from digestive issues, picky eating, or low immunity—things that kichdi can help address. It’s gentle, easy to digest, and full of nutrients, making it a perfect meal for toddlers and elementary school-aged children.

But there’s more to kichdi than just its nutritional value. Ayurveda views food as medicine, with the belief that the right foods and spices can restore balance in the body. And this idea isn’t just ancient wisdom—it’s backed by science. Many of the ingredients in kichdi, like turmeric, ginger, and cumin, are proven to reduce inflammation, improve digestion, and support immunity.

As a doctor, I rely on evidence-based practices to care for my patients. But the core of medicine is prevention, and Ayurveda is deeply rooted in this philosophy. It emphasizes the use of food, herbs, and daily routines to prevent disease and maintain balance in the body.

What’s fascinating is how modern science has validated many Ayurvedic principles. For example:

• Turmeric’s curcumin compound has been extensively studied for its anti-inflammatory and immune-boosting effects.
• Ginger and cumin aid in digestion by stimulating gastric enzymes, which helps children absorb nutrients more effectively.
• Legumes like mung dal are rich in plant-based protein and fiber, supporting gut health, which we now know is closely tied to immunity.

By incorporating Ayurvedic concepts like balance, digestion, and mindfulness into my family’s meals, I’m helping my kids build strong foundations for lifelong health.

Ingredients

• 1 cup basmati rice (or quinoa for a protein-packed option)
• 1/2 cup split yellow mung dal (or red lentils for a quick cook)
• 4 cups water
• 1 cup seasonal vegetables (carrots, zucchini, peas, spinach)
• 1 tbsp ghee (or coconut oil for a vegan option)
• 1 tsp cumin seeds
• 1 tsp turmeric powder
• 1/2 tsp ground coriander
• 1/4 tsp ground ginger (or freshly grated ginger)
• A pinch of asafoetida (hing) (optional for digestive support)
• 1/2 tsp salt (or to taste)
• 1 tsp fresh lemon juice
• Fresh cilantro for garnish

Instructions

1. Rinse rice and dal. Wash until the water runs clear.
2. Prepare spices. Set the Instant Pot to sauté mode, add ghee, and toast cumin seeds until fragrant (about 30 seconds). Add turmeric, coriander, ginger, and asafoetida, stirring briefly.
3. Add veggies, rice, and dal. Stir everything together, then add water and salt.
4. Cook. Seal the Instant Pot and set it to manual high pressure for 8 minutes. Allow a natural pressure release for the best texture.
5. Finish with lemon juice and cilantro. Stir in fresh lemon juice for brightness and garnish with cilantro before serving.

Serve this up on Ahimsa’s Balanced Bites Plate large compartment with a dollop of whole milk yogurt in the small compartment and something crunchy in the mid sized compartment (papad is a classic Indian crunchy snack).

Got leftovers? Pack that kichdi into stainless steel containers. They keep everything fresh, and their non-toxic design makes sure the food stays safe and healthy, whether it’s for a school lunch or reheating later.

This classic combination provides a complete protein, which is essential for growing kids. Lentils, especially mung dal, are high in fiber, an excellent source of plan protein, and easy to digest, promoting gut health.

The seasonal veggies in kichdi provide vitamins, minerals, and antioxidants that support immunity, growth, and overall health.

Curcumin in turmeric reduces inflammation, supports the immune system, and may even protect against chronic diseases.

Ginger is a natural remedy for digestion and colds. It improves gut health and helps fight nausea, making it great for kids.

These spices not only enhance flavor but also stimulate digestion and prevent bloating.

A rich source of healthy fats, ghee promotes brain development in kids and improves the absorption of nutrients.

As moms, we know the struggle of feeding picky eaters. Kichdi solves this problem:

• It’s gentle on the tummy. Perfect for toddlers or kids recovering from illness.
• It’s versatile. You can switch up the vegetables or spices based on your child’s preferences.
• It introduces spices early. Spices like cumin and coriander add subtle, kid-friendly flavor while exposing young taste buds to variety. Research shows that early exposure to diverse flavors encourages adventurous eating habits later in life.

Let your kids take charge of their meals by giving them the final say in how they want to garnish their kichdi. Offer a variety of toppings, like cilantro, cumin, or lemon, and keep them in the smaller sections of a stainless steel compartment plate . Kids can then personalize their meal by adding what they love most. Research shows that when kids help prepare food, they’re much more likely to give it a try.

You can also turn dinner into an activity by hosting a “build-your-own kichdi bowl” night. Arrange options like plain yogurt, roasted nuts, or crunchy papad in separate stainless steel bowls so your kids can mix and match their favorites. This hands-on approach makes mealtime interactive and lets them experiment with new flavors and textures.

Between work meetings and after-school activities, I need meals that are:

• Quick and easy. Thanks to the Instant Pot, kichdi is ready in under 30 minutes. I also like to batch-cook kichdi on Sunday and store it in stainless steel containers for quick, wholesome meals throughout the week.
• Nutritionally complete. With protein, carbs, veggies, and healthy fats, it’s a well-rounded meal.
• Comforting and kid-approved. Its mild flavor and soft texture make it a hit with little ones.

Ayurvedic kichdi isn’t just a meal; it’s a way to connect ancient wisdom with modern science, nurturing our kids in the process. As a pediatrician, I see the value of its balanced nutrition, healing spices, and ability to support gut health. As a mom, I love how easy and delicious it is to make.

By serving it on Ahimsa’s stainless steel  dinnerware, you’re not just prioritizing your kids’ health but also teaching them the importance of sustainable choices.

Whether it’s a cozy weeknight dinner or a go-to comfort meal, kichdi offers your family balanced nutrition, immunity-boosting ingredients, and a taste of ancient wisdom in every bite.

Try this recipe, and let me know how your family enjoys it!