Kitchari

24 575 321
Ingredients Minutes Calories
Prep Cook Servings
8 h 20 min 1 h 15 min 8
Kitchari
Health Rating

Ingredients


1 cup Basmati rice, dry
1 cup Red lentils, split
1 tbsp Kelp (kombu, tangle) seaweed, raw (optional)
2 tsp Mustard seeds (black or yellow)
1 tsp Cumin seeds
1 tsp Coriander seed (cilantro)
1 tsp Fennel seed
1 tsp Fenugreek seeds
4 clove Cloves
4 tbsp Ghee
1/2 medium Yellow onion
2 clove(s) Garlic
1 tbsp minced Ginger root
2 tsp Turmeric, ground
1/4 tsp Cardamom, ground
4 cup Water (or vegetable or bone broth)
1 tbsp Lemon juice
1 cup Frozen green peas
1/2 can(s) (13.5 oz) Coconut milk
1/3 cup Broccoli, raw
1/3 cup Sweet potato
1/3 cup cubes Spaghetti squash
1/3 cup chopped Carrots
1/3 cup Cauliflower

Instructions


1. Soak rice and lentils separately overnight, with a squeeze of lemon juice in each bowl. Add kombu. 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. Add ghee or and onion. Sauté until on-ions soften a little. 

3. Add garlic, ginger and ground spices (turmeric, cardamom,) and sauté a little longer, adding a bit of water if things get sticky or start to burn.

4. Stir in rice and lentil, 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 longer. Stir in lemon juice and Adjust for taste.




Nutrition Facts

Per Portion

Calories 321
Calories from fat 113
Calories from saturated fat 79
Total Fat 12.6 g
Saturated Fat 8.7 g
Trans Fat 0.3 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 2.2 g
Cholesterol 15.5 mg
Sodium 42 mg
Potassium 473 mg
Total Carbohydrate 42 g
Dietary Fiber 5.2 g
Sugars 2.5 g
Protein 10.4 g

Dietary servings

Per Portion


Grain 0.7
Meat Alternative 0.7
Vegetables 1.3

Energy sources


Pygal52%467.60855365295816199.9803440480301635%297.57959767167443225.1154408906286613%345.25524582084034114.4216868069964652%35%13%CarbohydratesFatProtein

Notes:

Add a pinch of asfetida for extra spice!

Lentils

are a great source of protein for vegetarians and vegans! They are high in fiber which helps to promote healthy digestion!

Recipe from:
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