Kitchari: Healthy warm meal for winter

Kitchari: Healthy warm meal for winter

Kitchari – a wholesome meal

 

Main ingredients    

  • Soaked (8hrs) split yellow lentils (mung dal) – ½ cup
  • Red or white basmati rice: ½ cup
  • Coconut oil: 2 tbsp
  • Cinnamon stick: 1 inch
  • Vegetable stock or water: 4 cups
  • Ghee or coconut cream; 2 tbsp

 

Spices:

  • Cumin seeds: 1½ tsp
  • Fennel seeds: 1½ tsp
  • Coriander powder; 1½ tsp
  • Minced ginger: 1 tbsp
  • Turmeric powder: ½ tsp
  • Fenugreek seeds: ½ tsp
  • Black mustard seeds: ½ tsp
  • Asafoetida: ¼ teaspoon

 

Vegetables:

  • Chopped peeled vegetables: any 3(butternut/ green beans / carrots/ sweet potato): 2 cups

 

To garnish:

  • Fresh lime: ½
  • Fresh coriander – ½ of a bunch
  • Coconut yoghurt – 1tbsp
  • Salt: to taste

 

Preparation

 

  • Heat coconut oil over medium heat, in a heavy-bottomed pot.
  • Add black mustard seeds and cook for a few minutes to release aromatics, and until the mustard seeds have popped well. Add cumin, fennel, and fenugreek seeds
  • Add the rest of the spices and stir for 1 minute.
  • Add one cup of water / vegetable stock, followed by mung beans, cinnamon sticks, ghee, rice and vegetables.
  • Then add the rest of the stock (or water) and 1 tsp of salt.
  • Cover the lid and bring the liquid to boil, then reduce to a low heat. Simmer for about 40 minutes. (you may use a pressure cooker which takes less time)
  • Check the pot periodically as the rice swells and may stick to the bottom. Add more water if needed
  • A soupier consistency, and simmer longer to get a thicker stew.
  • Serve with fresh coriander chopped and folded through, a drizzle of fresh lime juice, spoon of coconut
  • Coconut yoghurt and salt to taste.

 

Tsp – teaspoon

Tbsp: table spoon



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