Description
This Healing Kitchari Recipe is easy-to-digest and packed with both flavor and nutrients! Featuring mung beans, basmati rice, and lots of Indian spices.
Ingredients
Units
Scale
- 3 tablespoons coconut oil
- 1 1/2 tablespoons minced fresh ginger
- 1 teaspoon cumin seeds
- 1 teaspoon fennel seeds
- 1 teaspoon brown mustard seeds
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1 cup moong dal - aka split mung beans
- 1/2 cup basmati rice
- 1-2 cups finely chopped vegetables - I used equal amounts of gold potatoes, cauliflower, and carrots.
- 5-6 cups water - less for a thicker stew, more for thinner.
- 1 - 1 1/2 teaspoons salt, adjust to taste
Instructions
- In a large pot, melt the coconut oil over medium high heat. Add in the ginger and sauté for 30 seconds.
- Add in the fennel, cumin, and mustard seeds. Sauté for another 30-40 seconds until fragrant.
- Add in the coriander and turmeric. Cook, stirring, for another 30 seconds until fragrant.
- Stir in the moong dal, rice, veggies, water, and salt. Bring the mixture to a simmer, cover, and reduce the heat to low. Cook, stirring occasionally, for 30 minutes until the rice and beans are very tender and begin to break down, creating a creamy consistency.
- Serve with optional toppings and enjoy!
Notes
Spices: If you don't have whole, you can use an equal amount of ground.
Moong dal: You can also use yellow split peas, golden lentils, or red lentils.
Basmati rice: white rice is traditional, but you can also use brown basmati. Use 6 cups of water and cook for 40-45 minutes.
Vegetables: cauliflower, potatoes, carrots, broccoli, zucchini, kale, etc. Clean out your fridge!
Nutrition
- Serving Size: 1/6th recipe
- Calories: 183
- Sugar: 1g
- Sodium: 404mg
- Fat: 7g
- Saturated Fat: 6g
- Carbohydrates: 26g
- Fiber: 2g
- Protein: 5g
- Cholesterol: 0mg
