lifestyle • healing kitchari stew

Updated: Jun 2, 2019

Kitchari is known in Ayurveda as a cleansing, pre-digested and complete protein meal. It can be used to assist healing digestive distress, balances the metabolism and is a potent blood and liver cleanser, can assist with weight loss and help the body's tissues to detox and increase the ability to absorb nutrients needed.


The best part: it is a one-pot meal that is super easy to make! And is incredibly tasty, wholesome and nourishing especially for the cooler months.


Ingredients -

2 tbs coconut oil

2 tsp mustard seeds

1 tsp cumin seeds

1/4 tsp fenugreek seeds

1 tsp fennel seeds

1+ tbs ground turmeric

1 yellow onion, diced

4-6 cups of chopped vegetables (pumpkin, carrot, celery, kale, silverbeet, sweet potato, spinach etc.)

2 cloves garlic, minced

2+ inches of fresh ginger, julienned

1/4 tsp garam masala

1/4 tsp black pepper

1/8 - 1/4 tsp hot chilli powder (optional)

2 bay leaves

1 cup basmati rice

1 cup split moong dal (or split mung beans)

4 cups vegetable broth

2 cups water


Toppings -

Fresh lemon / lime juice

Coriander

Salt to taste


Soak rice and mung beans overnight (or for over 8 hours). Rinse before cooking.


Warm oil (medium heat). Add mustard seeds and cumin seeds and toast them until the mustard seeds start to pop. Add fenugreek seeds, onion, garlic, ginger. Stir frequently to prevent spices from burning. Once onions are soft, add ground turmeric, garam masala, chilli powder until fragrant. Adjust the stove's heat where necessary to prevent burning (this will depend on the heat sensitivity of your stove).


Then add vegetables. Stir until well coated by spice mix. Add a little more oil if required. Add rinsed rice and mung beans mixture. Stir through, then add stock and water. Bring everything to the boil (stirring frequently to prevent burning at the bottom). Cover the pot and simmer about 20+ minutes on low heat. Remember to check and stir frequently to ensure there are sufficient liquids to cook rice. Add additional water if required.


Option to add more liquids (or less), depending if you prefer a more soupy texture or a thicker mixture.


Serve in bowls, add fresh coriander, fresh lime/lemon juice, salt to taste and fresh coriander.



image via Whole Hearted Eats



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