Kitchari - An Ancient Detox Recipe
Kitchari is a traditional Ayurvedic dish that has been enjoyed in India for centuries. This simple, yet nourishing meal is made by cooking together rice, mung beans, and a variety of spices and vegetables.
Equipment
- 1 Weighing scales
- 1 Mixing bowl
- 1 Strainer
- 1 Chopping board
- 1 Chefs knife
- 2 Medium saucepan
- 1 Wooden spoon
- 2 Serving bowl
Ingredients
Step 1: Rice & Lentil Base
- 10 ml Coconut oil
- 0.5 g Turmeric powder
- 3 g Sea salt
- 100 g Basmati rice
- 50 g Split yellow lentils
- 1000 ml Water - filtered (approx.)
Step 2: Temper Spices
- 10 ml Coconut oil
- 1 teaspoon Yellow mustard seeds
- 1 teaspoon Cumin seeds
- 4 each Curry leaf
- 50 g Onions (fine dice)
- 10 g Garlic (minced)
- 10 g Ginger root (minced)
- 250 g Tomato - plum (diced)
- 1 teaspoon Red chili powder - Indian
- 1 teaspoon Coriander powder
- 1 teaspoon Fenugreek seeds
- ½ teaspoon Cinnamon powder
- ½ teaspoon Fennel seed
- ¼ teaspoon Cardamom powder
- ⅛ teaspoon Asafetida (optional)
Step 3: Herbs & Seasonings
- ½ teaspoon Black pepper (to taste )
- 10 g Coriander (chopped)
- ½ each Lime (to taste)
Method
Prepare Ingredients
- Measure and assemble all spices and vegetables.
- Rinse the rice and lentils under cold water until it runs clear.
Cook Rice & Lentil Base
- Heat 10ml coconut oil in a heavy-bottomed saucepan over medium heat.
- Add the rinsed lentils and rice, and gently toast for 1 minute.
- Stir in turmeric, sea salt, and filtered water.
- Bring to a boil, reduce heat to low, cover, and simmer for 20-30 minutes.
- Add more water if the liquid is fully absorbed before the rice and lentils are tender.
- Whisk cooked rice and lentils for 10-20 seconds to break them up slightly.
Temper Spices
- In a separate heavy-based pan, heat 10 ml of coconut oil over medium heat.
- Add mustard seeds, cumin seeds, and curry leaves. Toast until mustard seeds pop.
- Stir in onions and sauté for 3 minutes until softened.
- Add garlic, ginger, and tomatoes. Cook gently until the tomatoes break down into a sauce.
- Incorporate chili powder, coriander powder, fenugreek seeds, cinnamon, fennel seeds, cardamom, and asafetida.
- Cook the spice mixture for 1-2 minutes.
Combine & Season
- Add the cooked rice and lentils to the spice mixture. Stir thoroughly to combine.
- Adjust seasoning with black pepper and lime juice.
- Stir in chopped coriander before serving.
Serve
- Ladle the kitchari into warm bowls and enjoy immediately.
Nutrition Facts
Serving: 200gCalories: 219kcalCarbohydrates: 36gProtein: 7gFat: 6gSodium: 325mgPotassium: 499mgFiber: 7gSugar: 3gVitamin A: 906IUVitamin B1: 0.2mgVitamin B2: 0.1mgVitamin B3: 25mgVitamin B5: 1mgVitamin B6: 0.2mgVitamin C: 66mgVitamin E: 1mgVitamin K: 41µgCalcium: 97mgCopper: 0.3mgFolate: 318µgIron: 4mgManganese: 1mgMagnesium: 63mgPhosphorus: 139mgSelenium: 8µgZinc: 1mg
