Kitchari is a staple Indian dish based on Ayurvedic principles. Based on basmati rice and mung dal or split yellow peas, it has many variations using unique blends of spices & vegetables to balance the body’s doshas. It is easy to make as a one pot dish, and is rich in phytonutrients with loads of anti inflammatory and immune boosting properties.
I found that the amount of stock/water required, and the time taken to cook can vary a bit depending on the split peas used and whether you use a pan or a clay pot, so make this with some time to spare and experiment a bit to get the texture you desire. It could also be made in a pressure cooker, which we will be trying soon!
INGREDIENTS
Serves 6 -8
Gluten free, vegan options
We use all organic or biodynamic ingredients.
- 2 cups dried yellow split peas
- 1 cup white basmati rice
- 2 tbsp ghee or coconut oil
- 2 cloves garlic, finely chopped
- 2 brown onions, peeled and diced
- 1 tbsp grated fresh ginger
- 1 tbsp grated fresh turmeric or 1 tbsp dried turmeric
- 2 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp fennel seeds
- 1 tsp ground fenugreek
- 6-8 cups vegetable stock (you can use half bone broth if desired. Additional water may be needed as well.
- 1 medium head broccoli finely chopped (about 2 cups total)
- 2-3 cups baby spinach roughly chopped
- good quality salt to taste
- ground black pepper to taste
To Serve:
- fresh coriander leaves
- black nigella seeds
- coconut yoghurt
- fresh lime
TO MAKE
- Rinse the yellow split peas and rice in a fine mesh colander under cold filtered water until the water runs clear.
- In a clay pot, or large lidded saucepan over medium-high heat, heat the ghee or coconut oil.
- Add the ginger, turmeric, garlic & onion and cook, stirring for 1 -2 minutes. Add the spices and cook for another 1-2 minutes until fragrant.
- Add the split peas and rice and stir to coat in the spices. Add the salt and pour in the vegetable stock. Bring to a boil, cover, and reduce the heat to medium-low. Simmer for 1 ½ hours then add chopped broccoli and mix through. Continue simmering on stove top or in oven at 180 oC if using a clay pot, stirring occasionally, until the lentils are tender but not mushy and most of the liquid has been absorbed. (You may need to add more water periodically if the mixture becomes too dry or begins to stick to the bottom of the pot).
- Stir in the spinach, then remove from the heat and leave to stand for 5 minutes.
TO SERVE
Serve warm scattered with coriander, black nigella seeds, a dollop of coconut yoghurt and a squeeze of lime.
