Kitchari is an Ayurvedic dish of seasoned mung beans and rice cooked over low heat until they have a porridge-like consistency. The resulting entrée is comforting and nourishing.
YIELD: SERVES 4
2 Tbs. plus 1½ tsp. ghee (clarified butter) divided
½ tsp. minced fresh ginger
1 tsp. cumin seeds
2 cups cauliflower florets
½ cup basmati rice, rinsed
⅓ cup split mung beans
¾ tsp. turmeric
½ cup frozen baby peas, defrosted
1 tsp. salt
- Heat 2 Tbs. ghee in saucepan over medium-high heat. When ghee is hot, stir in ginger and cumin seeds. Fry cumin seeds a few seconds, then add cauliflower, and stir-fry 4 minutes, until cauliflower is slightly browned and partially cooked. Stir in rice and beans, and fry 1 minute. Add 3½ cups water and turmeric and bring to full boil over high heat.
- Reduce heat to low, partially cover, and cook, stirring occasionally, 40 minutes.
- Add peas and salt, and continue cooking 5 minutes, or until rice and beans are soft. Stir in remaining 1½ tsp. ghee just before serving.
NUTRITION INFORMATION
Calories: 256
Protein: 7 g
Total Fat: 9 g
Saturated Fat: 6 g
Carbohydrates: 38 g
Cholesterol: 25 mg
Sodium: 628 mg
Fiber: 5 g
Sugar: 3 g
