Kitchari

25 500 470
Ingredients Minutes Calories
Prep Cook Servings
8 h 20 min 6
Kitchari
Health Rating

Ingredients


1 cup Basmati rice, dry (brown basmati rice - gluten free)
1 cup Red lentils, raw
5 gm Kelp (kombu, tangle) seaweed, raw (1 piece, optional)
2 tsp Mustard seeds (black or yellow seeds)
2 tsp Cumin seeds
1 tsp Coriander seed (cilantro)
1 tsp Fennel seed
1 tsp Fenugreek seeds
4 clove Cloves
2 tbsp Ghee (or coconut oil)
1/2 medium Yellow onion (diced)
2 clove(s) Garlic (minced)
1 tbsp minced Ginger root
2 tsp Turmeric, powder
1/4 tsp Cardamom, ground
1/2 tsp Asafoetida powder (optional)
4 cup Water (or vegetable or bone broth)
1 tbsp Lemon juice
1 pinch Sea salt
1 cup Frozen green peas
1/2 cup Broccoli, raw (cooked, optional)
1/2 cup Sweet potato (cooked or carrots, optional)
1/2 cup cubes Spaghetti squash (cooked, optional)
1/2 cup Cauliflower (cooked, optional)
1 can(s) (13.5 oz) Coconut milk

Instructions


1. Soak rice and lentils separately, with a squeeze of lemon juice in each bowl. Add kombu, if using. In the morning, rinse well.
2. Heat a heavy-bottomed pot on medium heat. Add whole spices (mustard seed, cumin seed, coriander seed, fennel, fenugreek, cloves) and dry-sauté until spices just begin to pop a little.
3. Add ghee or coconut oil and onion. Sauté until onions soften a little. Add garlic, ginger and ground spices (turmeric, cardamom, asafoetida) and sauté a little longer, adding a bit of water if things get sticky or start to burn.
4. Stir in the rice and lentils with water or broth. Bring to a boil, cover and simmer for about an hour or longer. If you want it to be more of a congee keep adding water and cooking it longer.\
5. Stir in lemon juice and vegetables. Adjust for taste.

Notes:

Nutritional Highlights:
Lentils
are a great source of protein for vegetarians and vegans, they are high in fiber which helps to promote bowel regulation!


Nutrition Facts

Per Portion

Calories 470
Calories from fat 182
Calories from saturated fat 140
Total Fat 20.2 g
Saturated Fat 15.6 g
Trans Fat 0.2 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.2 g
Cholesterol 10.3 mg
Sodium 86 mg
Potassium 718 mg
Total Carbohydrate 57 g
Dietary Fiber 7.1 g
Sugars 3.2 g
Protein 14.7 g

Dietary servings

Per Portion


Grain 0.9
Meat Alternative 0.9
Vegetables 1.9

Energy sources


Pygal49%467.68115322577984191.524677137686339%300.3657087589886231.8570503234018613%346.3257686167243113.9684713167423149%39%13%CarbohydratesFatProtein
Recipe from:
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