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Kitchari Recipe
Nourishing and fulfilling. A simple Indian stew of rice, red lentils, vegetables, and spices. It is easy to digest and assimilate.


Preparation time: 30 minutes

Cooking time: 30 - 40 minutes

 

Serves: 5
Autumn, Winter

Bring to a boil then reduce heat and simmer for 15 minutes:
    2/3 cup red lentils, washed and rinsed
    3 cups water

Strain lentils and set aside.

Saute in a pot:     2 tablespoons ghee or butter
    3 1/2 teaspoons mustard seeds
    2 teaspoons cumin seeds

When mustard seeds start to pop, add:
    1 1/4 teaspoons turmeric
    2 1/2 tablespoons fresh ginger, grated

Saute about 5 minutes on low heat.

Add to the spices and mix:
    cooked lentils
    1 1/2 cups white basmati rice (rinsed 3 times)
    5 cups water or vegetable broth
    1/2 cup green beans (fresh or frozen), cut into 11/2" pieces
    1/2 cup onions, minced
    1/2 cup green cabbage, minced
    1/2 cup celery, minced
    1/2 cup carrots, peeled and cut into half rounds
    1/2 cup zucchini, cut into rounds (or 1/2 cup butternut squash, cubed)

Bring to a boil and simmer on low heat (use a flame diffuser to avoid burning) until water is absorbed and rice and vegetables are cooked (approximately 15–20 minutes). Cook until beans and rice are very soft, but not gummy. Add water if needed to ensure rice is cooked completely.

After the kitchari is done, stir in:
    2 teaspoons salt or tamari or Bragg Liquid Aminos, or to taste
    black pepper (to taste)
    1/3 cup fresh cilantro leaves

Serve with Date-Raisin Chutney or Apple Chutney


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