Kitcheri
Kitcheri, a relatively simple stew of basmati rice and yellow split mung beans, is a staple in Ayurvedic* cooking. It is delicious, easy to digest, nourishing and yet light. It is commonly the primary dish served during cleansing and rejuvenation programs (panchakarma). It is a great choice when you are ill, recovering from an illness, feeling a bit “off” ~ or anytime you just feel like it! Profound healing can occur simply by adding kitcheri to one’s diet on a regular basis. It is suitable for all body types and can be made in an endless number of variations. It is quite affordable, and the ingredients can always be available in your kitchen. Kitcheri can be served by itself or with vegetables, and the consistency may be like a soup or more like a rice dish or casserole, depending on personal preference and one’s digestive capability. * The term "Ayurveda" comes from Sanskrit, where "ayur" means life and "veda" means science or knowledge. Ayurveda takes a holistic view of health, considering the mind, body, and spirit as interconnected.
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Equipment
- 1 saute pan large
- 1 knife
- 1 cutting board
Ingredients
- 1/2 cup basmati rice
- 1/2 cup split mung beans (yellow mung dhal)
- 2 tbsp ghee (clarified butter) or coconut oil
- 1 tsp cumin seed (whole)
- 1 tsp black mustard seed (whole)
- 1 tsp fennel seed (ground or seeds)
- 1 tsp turmeric (ground)
- 1 tsp coriander
- 1 tsp sea salt or to taste
- 2 tbsp fresh ginger (grated or finely chopped)
- 1 pinch asafoetida (hing) helps relieve gas
- 1 pinch black pepper
- 5 cups water
- 4 cups vegetables 3-4 cups vegetables, chopped (amount may vary, depends on vegetable). Ideally, choose seasonal vegetables.
Instructions
- Soak the mung beans for a few hours to overnight for increased ease of digestion.
- Heat the ghee or oil in a large, deep saucepan and add the mustard seeds.
- When the mustard seeds pop, add all remaining spices except salt.
- Sauté for a minute or so, then add the split mung beans and rice. Stir until all foods are flavored and colored with the spice mixture.
- Add water and bring to a boil.
- Cover, reduce heat to a simmer and let cook for about 20 minutes or until the beans are completely soft. Then add the salt.
- Add more water if you prefer a more soupy consistency.
- Add your chosen vegetables during the last 15 minutes of your cooking time.
- If desired, serve with grated coconut, fresh lime, chopped cilantro, plain yogurt, ghee, and/or sesame seeds
Notes
The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition
Calories: 370kcalCarbohydrates: 60gProtein: 15gFat: 9gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 19mgSodium: 693mgPotassium: 465mgFiber: 11gSugar: 1gVitamin A: 9302IUVitamin C: 19mgVitamin E: 0.1mgVitamin K: 0.3µgCalcium: 87mgIron: 4mgMagnesium: 62mgPhosphorus: 148mgSelenium: 6µgZinc: 1mg
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