Kitcheree – the perfect food for Autumn
Posted by Katie Brown, 07-Apr-2021
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.
- You can serve with a leaf salad.