Go-to recipe in the cooler weather
by Sarah Brodie, CNP, RNCP, CYT
Kitchari is a simple and nutrient-packed traditional Indian dish. It’s warm and satisfying, making it a go-to in the cooler weather. Use whatever veggies you have on hand. Before serving, I usually add some diced avocado, a splash of Braggs and fresh cilantro on top! You may choose to add a dollop of Greek yogurt on top as well.
· 3/4 cup dry mung beans, soaked for 12 hours or longer and rinsed well
· 3/4 cup basmati rice, soaked for 15 minutes or longer and rinsed well
· 1 tbsp ghee or coconut oil
· 1-2’’ piece of ginger, peeled and chopped
· 1 tsp coriander
· 1 tsp cumin
· 1/2 tsp turmeric
· 1/2 tsp sea salt, or to taste
· 3 cups water (more if needed)
· 3-4 cups of chopped veggies (butternut squash, sweet potato, white potato, broccoli, celery, carrots) etc.
· 1 cup of kale
In a large pot, warm ghee and combine beans and rice. Add spices and fresh ginger a stir over medium heat for 1-2 minutes. Add water and bring to a boil. Reduce heat and simmer over low for 10 minutes or until the bean/rice mixture is about half way through cooking.
Add vegetables ON TOP of the bean/rice mixture. Layer the veggies so that the hardest veggies (ie butternut squash) are on the bottom and the softer veggies (ie celery) are on the top. The last layer is the kale.
Cover and continue to simmer until beans/rice are cooked and the veggies are soft from the steam. This may take 10-15 minutes. Add a bit more water if necessary. Mix all ingredients together and enjoy!