Kitchari - A warming nutritious breakfast

Kitchari is an ancient Ayurvedic Indian dish, similar to the Chinese dish Congee or Jook, which is basically rice cooked in large quantities of water to resemble a porridge-like consistency and then adding lentils, various root vegetables and spices.

One of the most medicinal, nutritional and detoxifying breakfasts you could have. Made of mainly rice and mung beans, this traditional dish is high in protein, fiber and low in fat. This dish aids in digestion, detoxifies and relieves constipation while lowing cholesterol.

There are many varieties of Kitchari, and a quick search will turn up sweet and savory versions.

Recipe:
Serves 2-4
Ingredients:

Red Lentils or                                                             ½         Cup
½ cup dry green Mung Beans + ½ cup dry Mung Dal (Yellow split)
Note: Prep ahead by washing the beans and soaking for over 4-8 hours or over night
Basmati Rice   (High Quality Indian Basmati rice)     1/2       Cup
Water                                                                          7-9       Cups
Rice Bran Oil/Coconut Oil/Olive Oil                          2 tablespoons
Black Mustard Seeds                                                  1 tablespoon
Ginger Powder                                                            ¼ teaspoon
Ginger Fresh – Grated/minced                                    2 inch piece
Chili Powder                                                               ¼ teaspoon
Coriander Ground or seeds                                         ¼ teaspoon
Cardamom powder or seeds                                       ½ teaspoon
Turmeric powder                                                        1 teaspoon
Tomatoes (diced)                                                        1 medium diced

Vegetables to add:

Carrot (sliced & Diced)                                               2-3 small to medium - sliced
Zucchini (diced) opt.                                                  2 small sliced and diced
Coriander/Cilantro Fresh                                            ½ cup approximately

METHOD

Rinse 3 times with hot water the lentils and rice together – drain in colander
In a large Wok or pot heat up ½ the oil- fry off all the dry spices and add the tomatoes
Add the rice and lentils and continue toasting for approx. 2-5 min. so that the mixture begins to toast
Add the boiling water to twice cover the mixture.
Cook for 15 min. then add vegetables
Continue to cook for minimum of 30 min. may need to add more boiling water
When; the mixture has become like a risotto consistency take off heat, add the rest of the oil, fresh herbs, season to taste.
Stir, place lid on top and allow dish to settle for 5 min.

Serve hot with optional plain or mint Yoghurt

You can add all kinds of vegetables to this dish and really play around with the spices. All in all it is a very healing nutritional breakfast that can be eaten at anytime and is great to ward of the winter blues.

By Rhonda Weatherby

Owner of The Living Practice Yoga Studio