Khichdi To Upma: 7 Nourishing Foods To Eat When You're Sick
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When you're feeling under the weather, it's essential to nourish your body with foods that provide comfort and aid in your recovery. Indian cuisine offers a wide array of flavorful dishes that are not only delicious but also beneficial during times of illness. These light and nourishing foods are packed with essential nutrients, vitamins, and minerals that can help boost your immune system and aid in the healing process. Let us explore eight such Indian dishes that are perfect to eat when you're sick, along with their ingredients and methods of preparation.

Khichdi:

Khichdi is a traditional Indian comfort food made with rice and lentils. It is easily digestible and gentle on the stomach, making it an ideal choice when you're feeling unwell. Khichdi is a complete meal that provides carbohydrates, proteins, and essential vitamins. It is easy to digest, helps in restoring energy, and aids in the healing process. The combination of rice and lentils provides a good amount of fibre, which helps in regulating bowel movements and reducing digestive discomfort.

To prepare khichdi, you will need:

  • 1 cup rice
  • 1/2 cup split yellow lentils (moong dal)
  • 1 teaspoon ghee (clarified butter)
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • Salt to taste
  • Water for cooking

Method:

  1. Rinse the rice and lentils thoroughly and soak them for 30 minutes.
  2. Heat ghee in a pressure cooker or a deep pot and add cumin seeds. Allow them to splutter.
  3. Add turmeric powder, drained rice, lentils, salt, and water.
  4. Cook until the khichdi reaches a soft and porridge-like consistency.
  5. Serve hot with a dollop of ghee on top.

Rasam:

Rasam is a tangy and spicy South Indian soup that is known for its medicinal properties. It is made with tamarind, tomatoes, and a blend of aromatic spices. Rasam is a flavorful broth that aids in digestion and helps clear nasal congestion. The tamarind and tomatoes provide vitamin C, antioxidants, and minerals that boost the immune system. The spices used in rasam have antimicrobial properties and can help alleviate symptoms of cold and flu.

To prepare rasam, you will need:

  • 2 ripe tomatoes, chopped
  • 1 small lemon-sized ball of tamarind
  • 1 teaspoon ghee
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon cumin seeds
  • A pinch of asafoetida (hing)
  • Curry leaves
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon rasam powder (available in stores)
  • Salt to taste
  • Water

Method:

  1. Soak tamarind in warm water for 10 minutes, extract the juice, and set it aside.
  2. Heat ghee in a pan and add mustard seeds. Allow them to splutter.
  3. Add cumin seeds, asafoetida, and curry leaves. Sauté for a few seconds.
  4. Add chopped tomatoes and cook until they turn mushy.
  5. Add turmeric powder, rasam powder, salt, and tamarind juice. Bring it to a boil.
  6. Simmer for a few minutes and serve hot.

Moong Dal Soup:

Moong dal soup is a light and comforting dish made with split yellow lentils. It is easy to digest and rich in protein. Moong dal soup is light on the stomach and provides a good amount of protein, which aids in the repair and recovery of cells. It is also rich in vitamins and minerals that support the immune system. Turmeric and cumin help reduce inflammation and provide soothing relief.

To prepare moong dal soup, you will need:

  • 1/2 cup split yellow lentils (moong dal)
  • 3 cups water
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon cumin powder
  • Salt to taste
  • Freshly chopped coriander leaves for garnish

Method:

  1. Rinse the moong dal thoroughly and drain the water.
  2. In a saucepan, add moong dal, water, turmeric powder, cumin powder, and salt.
  3. Bring it to a boil and then simmer until the lentils are cooked and soft.
  4. Mash the lentils slightly with the back of a spoon to achieve a creamy consistency.
  5. Garnish with freshly chopped coriander leaves and serve hot.

Vegetable Clear Soup:

A comforting bowl of vegetable clear soup is not only delicious but also an excellent choice when you're feeling sick. It is made with a variety of vegetables, herbs, and spices. Vegetable clear soup is packed with vitamins, minerals, and antioxidants from the assortment of vegetables. It helps in replenishing essential nutrients and keeps you hydrated. The ginger and garlic provide immune-boosting properties, and the warm broth soothes a sore throat and promotes overall wellness.

To prepare vegetable clear soup, you will need:

  • Assorted vegetables (carrots, beans, peas, cauliflower, etc.), chopped
  • 4 cups vegetable broth or water
  • 1 teaspoon oil
  • 1 teaspoon finely chopped garlic
  • 1 teaspoon finely chopped ginger
  • Salt and pepper to taste
  • Freshly chopped coriander leaves for garnish

Method:

  1. Heat oil in a pan and add garlic and ginger. Sauté for a minute.
  2. Add the chopped vegetables and cook for a few minutes until they are slightly tender.
  3. Pour in the vegetable broth or water and bring it to a boil.
  4. Reduce the heat and simmer until the vegetables are fully cooked.
  5. Season with salt and pepper according to taste.
  6. Garnish with freshly chopped coriander leaves and serve hot.

Curd Rice:

Curd rice is a popular South Indian dish made with cooked rice and yoghurt. It is a cooling and soothing meal that is easy to digest. Curd rice is a probiotic-rich dish that aids in digestion and promotes a healthy gut. It helps in soothing the stomach and provides a cooling effect, especially if you have a fever or digestive discomfort. The combination of rice and yoghurt provides carbohydrates, protein, and essential vitamins.

To prepare curd rice, you will need:

  • 1 cup cooked rice
  • 1 cup plain yoghourt (curd)
  • 1 tablespoon oil
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon cumin seeds
  • A pinch of asafoetida (hing)
  • Curry leaves
  • 1 green chilli, finely chopped (optional)
  • Salt to taste
  • Freshly chopped coriander leaves for garnish

Method:

  1. Mash the cooked rice lightly using the back of a spoon.
  2. In a separate bowl, whisk the yoghurt until smooth.
  3. Heat oil in a pan and add mustard seeds. Allow them to splutter.
  4. Add cumin seeds, asafoetida, curry leaves, and green chilli. Sauté for a minute.
  5. Turn off the heat and add the mashed rice to the pan. Mix well.
  6. Add the whisked yoghurt and salt. Mix thoroughly.
  7. Garnish with freshly chopped coriander leaves and refrigerate for a while before serving.

Poha:

Poha is a popular and light Indian breakfast dish made with flattened rice. It is easy to digest and can be customised with various ingredients. Poha is light on the stomach and provides carbohydrates for energy. It is easily digestible and can be consumed when you have a low appetite. The addition of curry leaves, onions, and green chilli enhances the flavour and provides essential nutrients.

To prepare poha, you will need:

  • 1 cup flattened rice (poha)
  • 1 tablespoon oil
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon cumin seeds
  • A pinch of asafoetida (hing)
  • Curry leaves
  • 1 small onion, finely chopped
  • 1 green chilli, finely chopped
  • 1/4 cup peas (optional)
  • Salt to taste
  • Freshly chopped coriander leaves for garnish
  • Freshly grated coconut for garnish (optional)
  • Lemon wedges for serving

Method:

  1. Rinse the poha in a colander under running water until it softens. Drain and set aside.
  2. Heat oil in a pan and add mustard seeds. Allow them to splutter.
  3. Add cumin seeds, asafoetida, curry leaves, chopped onion, green chilli, and peas. Sauté until the onion turns golden.
  4. Add the rinsed poha, salt, and mix well. Cook for a few minutes until heated through.
  5. Garnish with freshly chopped coriander leaves and grated coconut (if using).
  6. Serve hot with lemon wedges on the side.

Vegetable Upma:

Upma is a savoury Indian breakfast dish made with semolina (rava) and vegetables. It is a wholesome and comforting choice when you're feeling unwell. Vegetable upma is a fulfilling dish that provides carbohydrates and essential nutrients from vegetables. It is easy to digest and provides a comforting feeling when you're not feeling well. The addition of curry leaves and spices adds a flavorful touch and aids in digestion.

To prepare vegetable upma, you will need:

  • 1 cup semolina (rava)
  • 2 tablespoons oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • A pinch of asafoetida (hing)
  • Curry leaves
  • 1 small onion, finely chopped
  • 1 small carrot, finely chopped
  • 1/4 cup green peas
  • Salt to taste
  • Freshly chopped coriander leaves for garnish
  • Lemon wedges for serving

Method:

  1. Dry roast the semolina in a pan on medium heat until it turns golden and aromatic. Set it aside.
  2. Heat oil in the same pan and add mustard seeds. Allow them to splutter.
  3. Add cumin seeds, asafoetida, curry leaves, chopped onion, carrot, and peas. Sauté until the vegetables are tender.
  4. Add 2 cups of water and salt. Bring it to a boil.
  5. Reduce the heat and slowly add the roasted semolina while continuously stirring to avoid lumps.
  6. Cook on low heat for a few minutes until the semolina is cooked and the upma reaches a thick consistency.
  7. Garnish with freshly chopped coriander leaves.
  8. Serve hot with lemon wedges on the side.

During times of sickness, it is crucial to consume foods that are light, nourishing, and easy to digest. Indian cuisine offers a variety of dishes that fulfil these requirements and also provide a range of nutrients to support the healing process. From comforting khichdi and soothing rasam to protein-packed moong dal soup and cooling curd rice, these dishes are not only delicious but also offer numerous health benefits. Incorporating these Indian foods into your diet when you're sick can help provide the necessary nutrition and aid in your recovery.