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:
 ½ Cup            Red Lentils or 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
1/2 Cup         Basmati Rice   (High Quality Indian Basmati rice)     
7-9 Cups        Water                                                                          
2 tblsp           Rice Bran Oil/Coconut Oil/Olive Oil                          
1 tblsp           Black Mustard Seeds                                                  
¼ teasp          Ginger Powder                                                            
2 inch piece Ginger Fresh – Grated/minced                                    
¼ teasp          Chili Powder                                                               
¼ teasp          Coriander Ground or seeds                                         
½ teasp          Cardamom powder or seeds                                       
1 teasp           Turmeric powder                                                        
1 medium      Tomatoes (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 + beans 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 + lentils + beans 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 off the winter blues.
Can keep for 1-day - not good to keep longer

​By Rhonda Weatherby