​From poha to khichdi: Comfort foods that can be surprisingly nutritious​

In moments of stress, fatigue, or simply the need for familiarity, we often find ourselves drawn to the dishes that evoke a sense of home. Comfort foods, while emotionally reassuring, are often assumed to be indulgent or nutritionally lacking. However, many traditional Indian staples — from poha to khichdi — offer a balance of taste, ease, and nourishment. These time-honoured meals are not only soothing to the soul but also bring surprising health benefits to the table.

Poha is the classic breakfast that lifts your mood in the morning. Made with flattened rice and mild spices, it’s quick to cook and gentle on the stomach. Throw in some peanuts for crunch and a splash of lemon for tang, and you get a dish that’s not only yummy but also rich in iron, fibre, and plant power. Add veggies like carrots or peas, and it turns into a complete meal.

Khichdi is the go-to meal when you want something simple and nourishing. The mix of rice and lentils is light on the stomach and naturally free of gluten. Add a bit of turmeric and ghee, and it turns into a mild detox dish that keeps you full and happy. Whether you're feeling unwell or just low on energy, khichdi always comes through.

Dal chawal is the ultimate Indian comfort food. A warm bowl of lentils over hot rice feels like home. It’s full of protein, loaded with important minerals, and gentle on the stomach. Add a spoon of ghee or some pickle on the side, and this simple meal becomes a wholesome, tasty treat.

Upma deserves more love. Made from semolina (rava) and usually mixed with veggies, its quick to make and gives you energy without feeling heavy. It’s a great pick for breakfast or a light evening snack, offering carbs, fiber, and some protein all in one. You can also tweak it easily — toss in cashews, chillies, or even some shredded coconut.

Soft idlis dipped in hot sambhar are pure comfort food. Idlis are light and fermented, which is great for gut health, while sambhar is a tangy, spicy lentil stew full of vegetables and antioxidants. Together, they create a balanced meal that’s gentle on the stomach and rich in flavor, protein, and vitamins.