Kitchari

24 575 262
Ingredients Minutes Calories
Prep Cook Servings
8 h 20 min 1 h 15 min 8
Kitchari
Health Highlights

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 dash 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, sweetened
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.




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!


Nutrition Facts

Per Portion

Calories 262
Calories from fat 69
Calories from saturated fat 40
Total Fat 7.7 g
Saturated Fat 4.5 g
Trans Fat 0.3 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.9 g
Cholesterol 15.5 mg
Sodium 47 mg
Potassium 431 mg
Total Carbohydrate 41 g
Dietary Fiber 5.4 g
Sugars 3.2 g
Protein 10.0 g

Dietary servings

Per Portion


Grain 0.7
Meat Alternative 0.7
Vegetables 1.3

Energy sources


Pygal58%464.76999348211086217.6740094611182326%294.3048025889731213.878443809941515%339.61960939497254117.0930904567161558%26%15%CarbohydratesFatProtein
?
Help