Nourishing Kitchari

12 60 259
Ingredients Minutes Calories
Prep Cook Servings
10 min 50 min 6
Nourishing Kitchari
Health Highlights
Kitchari is a traditional Ayurveda healing food. This nourishing dish is fabulous for supporting the digestive tract.

Ingredients


3 tsp Ghee (or extra virgin olive oil)
1 tsp Coriander seed (cilantro) (or 1/2 tsp of coriander powder)
1 tsp Cumin seeds (or 1/2 tsp of cumin powder)
1/2 tsp Mustard seeds
1/2 tsp Turmeric, powder
1 cup Basmati rice, dry ((or brown basmati rice)
1 cup Mung beans, raw (dried)
6 cup Water, filtered (up to 8 cups)
1/2 cup chopped Carrots (or other root veggie of your choice)
1/2 cup chopped Celery (or other veggie of your choice)
1/2 cup chopped Collard greens (or other dark leafy green of your choice)
1 tbsp Cilantro (coriander) (fresh leaves, optional)

Instructions


  • Rinse the mung dal beans in water & drain off the water.
  • Heat on low heat the ghee or oil in a soup pot with a thick bottom.
  • Add all the seeds and toast until the mustard seeds pop.
  • Add the remaining dried spices, and mix together. 
  • Stir in the rice and beans.
  • Add 6-8 cups of water and the chopped vegetables.
  • Bring to a boil and reduce to a simmer.
  • Cook for 50 minutes, or until the beans and rice are soft and the kitchari has a porridge-like consistency.
  • While that is cooking, chop any veggies you are adding and put them to the side.
  • Add the vegetables to the rice and mung bean mixture around 40 minutes and cook for an additional 10 minutes.
  • Serve warm with fresh cilantro (optional)

Nutrition Facts

Per Portion

Calories 259
Calories from fat 29.7
Calories from saturated fat 14.6
Total Fat 3.3 g
Saturated Fat 1.6 g
Trans Fat 0
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.8 g
Cholesterol 7.1 mg
Sodium 26.6 mg
Potassium 571 mg
Total Carbohydrate 50 g
Dietary Fiber 7.2 g
Sugars 3.2 g
Protein 11.3 g

Dietary servings

Per Portion


Grain 0.9
Meat Alternative 0.2
Vegetables 0.8

Energy sources


Pygal71%449.230264354158248.9187629443907211%292.80423737566383185.1530979307999617%334.1904954828864120.1564846102446571%11%17%CarbohydratesFatProtein
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