Kitchari!

addyl7

I have found this ayurvedic food to be really delicious and helpful in my weight loss goals. I've been making it for years, often whipping it up when I feel the need for some cleansing foods, which this is. One serving is 149 calories and protein packed. It's easy to make, pairs great with a salad at lunch, and you can add whatever vegetables sound good to you. Enjoy!

Kitchari
Serves 4-6 people

1/2 cup split mung beans, washed and drained (can also use french lentils)
6 cups water
1 bay leaf
Thumb size ginger, chopped fine
1 small green chili, seeded and chopped (optional - I usually don't have this and just add a bit more cayenne)
1/2 teaspoon turmeric
2 teaspoons coriander powder
Pinch each of cayenne power and sweet paprika
1 cup brown basmati rice
1 1/2 teaspoons salt
1 packed cup of vegetables (I've used broccoli, potato, brussel sprouts, cauliflower, kale and chard - add whatever you like!)
2 ripe tomatoes, diced, or one 14oz can organic diced tomatoes
1 tablespoon coconut oil, olive oil, or butter
2 teaspoons ground cumin
1/2 teaspoon asofetida powder (optional, see note)
1/2 cup fresh cilantro leaves
Some lemon juice

Bring to a boil the mung beans, water, bay leaf, ginger, chili (if using), turmeric, coriander, cayenne, paprika, then reduce to a simmer and cook, partially covered, for about 15 minutes or until beans are starting to break.

Add the rice, vegetables, tomatoes, and salt, increase the heat; and stirring, bring to a boil, then reduce to a simmer, covered. Stirring occasionally, cook for another 10-15 minutes or until the rice is soft.

Heat the coconut oil in a small pan over moderate heat. Sprinkle in the cumin, fry until they darken a few shades. Sprinkle in the asofetida (if using), swirl the pan and empty the fried seasonings into the kitchari. Stir the seasonings through, the return the khichary to a simmer and cook for another 5 minutes or so or until the rice is fully cooked and soft. If you desire a moist kitchari add a little boiling water now. Serve in a bowl and put some fresh coriander and lemon juice on top.

Note on Asafoetida: This ingredient serves as a digestive aid, flavor enhancer when paired with turmeric, and a staple of many Indian dishes. If you cannot find it, you can still make this recipe (I have plenty of times). I found it in the bulk spice section of my local food co-op. Indian grocers will probably sell it as well.