Give your tastebuds and digestion a treat with this delicious Ayurvedic dish. Kiitcheree (also spelt kitchari) is known as a healing food as it is so easy to digest and the perfect blend of proteins, fats and carbohydrates. This recipe is from our IYTA Social Media expert, Karen Mallinson
1 cup mung beans (soaked overnight)
1 cup basmati rice
½ cup Sunflower oil (can use “ghee” but it won’t be vegan)
1 ½ inch piece of fresh ginger (pealed & chopped fine)
1 tsp black mustard seeds
1 tsp cumin seeds
1 tsp turmeric
1 tsp black pepper powder
2 bay leaves
1 stick of cinnamon (if small use 2)
4 whole cardamon pods (split)
½ tsp Asafoetida (hing) (Asafoetida can be found in good Indian grocery stores, if you don’t have it, it can be left out).
½ tsp cayenne
Salt (to taste)
6 cups Vegetarian stock or water (heated)
2 cups of carrots (small dices)
2 cups of broccoli or cauliflower (small florets)
You can add any other vegetables, like potato/sweet potato or pumpkin.
Small handful of fresh coriander, chopped
Soak the mung beans overnight, it will help to aid the digestion process.
Make a vegetarian stock with vegetable scraps and peelings. (If you don’t have time you can use a store-based vegetable stock or use hot water).
Wash the mung beans and the basmati rice until the water is clear.
Heat a pot on medium heat and add the oil (or ghee). Then add ginger, stir for a moment and then add the black mustards and cumin seeds. When they start to pop-up add turmeric, black pepper, cinnamon barks, cloves, cardamon and hing.
Stir for a couple of minutes and add the rice and the mung beans, stirring very well until all is mixed together.
Add the hot vegetarian stock (or the water), cover and bring to boil, let it boil for 5 minutes, then turn down the heat very low to a simmer. Lightly cover the pan.
Make sure you give the mixture a stir every 5 minutes, so it doesn’t get stuck to the bottom of the pot.
After 15 minutes of simmering, add the carrots, continue to keep stirring every 5 minutes.
After 15 minutes more add the broccoli or cauliflower. Keep a close eye on it for another minutes.
You can add a little more stock of water if it is needed or if you want a runnier consistency.
Add salt to taste and turn it off the heat. Sprinkle with the chopped coriander and serve.
You can serve on its own, or with a dollop of yoghurt, (we use coconut yoghurt) and a squeeze of lemon.
IF you are using Ghee, it’s also nice to serve with a little melted ghee on top.
We also serve ours with Sauerkraut or a nice tomato Kasundi.
Combine great food with raising money and awareness for a good cause with Feast for Freedom.
Feast for Freedom is a shared food experience in aid of people seeking asylum. Sign up and host a Feast in your home or workplace using recipes gifted from the program. Details below.
Our recipe is Aheda’s Smoky Baba Ganoush
Aheda was a chef in Palestine and has been seeking asylum in Australia since 2018. Aheda is a Palestinian cuisine traditionalist and has dreams of one day opening a food truck to share her love of traditional Palestinian food and culture. You can also currently find Aheda delivering immersive cooking experiences and sharing her cultural traditions through Melbourne-based social enterprise ‘Free to Feed’.
If using a gas cooktop, place strips of foil around the base of the gas hob to catch the juice of the eggplant. Using a moderate to high flame, place the eggplant directly onto the gas burner and roast for 20-25 minutes or until well charred and the flesh is soft. Use metal tongs to rotate the eggplant over the flame occasionally to ensure an even char. Once the skin is flaky and charred and the eggplant is soft and juicy, remove it from heat and allow to cool slightly on a tray. If the eggplant is still not cooked inside, place on a lined baking tray and finish under a hot grill. Alternatively, to cook the eggplant in an oven, prick holes in eggplant with a fork and place on a lined baking tray and cook under a hot grill for approx one hour, turning occasionally.
When the eggplant is cool enough to handle, make an incision into the eggplant and scoop out the soft flesh (tip: the flesh should be white but cooked). Discard the eggplant skin. Place the eggplant on a large chopping board and roughly chop. The eggplant should be very soft and juicy. Add the crushed garlic, lemon juice, tahini and pink Himalayan salt and continue chopping and folding the mixture until well combined and desired texture is achieved. Alternatively you can blitz the mixture lightly in a food processor.
Once well combined, place the mixture on a plate or in a flat bowl and drizzle with olive oil, pinch of sumac and parsley to garnish. Serve with fresh or pickled vegetables and flatbread.
The ASRC team will then email you a personal fundraising page where your guests can RSVP and you can receive donations towards your fundraising goal.
Choose your cuisine – Sri Lankan, Palestinian or maybe something from the archives from previous years
After registration a FREE ‘Feast Host Kit; will be sent to you including a collectible recipe book with gifted recipes, a Feast shopping totem a wooden spoon, a shopping list and conversation cards to use with your guests. Register before 14th February and receive a FREE Feast tea towel.
Host your Feast in your home or workplace, raise funds and celebrate what unites us – food and community!
This year’s Feast will feature recipes gifted by refugee cooks from Palestine and Sri Lanka lovingly gifted by ASRC member and ASRC Foodbank volunteer Aheda as well as Tamil refugee and chef, Niro.
Bowls are IN – and somehow (not sure why!) but there is something more appealing about healthy food in a bowl than on a plate 🙂
And the great thing about bowls is that as long as there is variety – and colour – you can vary the theme each time, so it never gets boring! You can use any grain as a base, plenty of herbs, throw in a few beans and pop a poached egg on top for extra protein.
2 cups of tri-colour quinoa
1 cup of frozen peas (this ratio of quinoa and peas will make enough for around 4 bowls)
Spring of mint leaves
1 block of halloumi cheese
1 egg – for topping
Slice of lemon to garnish
Bring 2.5 cups of water to the boil in a saucepan, then add the 2 cups of quinoa, cover the pan and simmer for 10-15 minutes.
After 5 minutes add the peas to the quinoa
While the quinoa is cooking slice halloumi and fry until golden on both sides.
Chops the mint and smash the avocado
Poach the egg
Drain the quinoa and peas.
Then have fun building your bowl! You can also add sauerkraut, vegies and herbs to taste – enjoy!