Kitchari is a staple Ayurvedic dish that traditionally includes moong dal (split green gram) and basmati rice. It has a simple nurturing quality, delicately flavoured with healing spices and soft textures. However, the word ‘porridge’ is a disservice for such a dish in which protein, grain and vegetables all flourish together in fellowship. Easy to digest, it is especially beneficial to those with compromised digestion and also frequently used during detox and restorative therapies to rejuvenate the digestive system.
Here I used quinoa instead of the traditional rice so we have a higher protein dish. Feel free to use any combination of seasonal vegetables to serve along – spinach, asparagus, broccoli, cauliflower, carrots, tomatoes or beetroots. The spices can be further adapted to your dosha as indicated.
Comforting Quinoa and Moong Dal Kitchari
2017-01-14 20:05:51
Serves 3
This comforting and cleansing Ayurvedic tridoshic stew-like dish is easily digested. It can be eaten for breakfast, lunch and dinner during a cleanse to give the digestive system a rest. This version uses quinoa for a high-protein, grain-free alternative to the typical basmati rice.
For the Kitchari
- 96 g (1/2 cup) quinoa, soaked overnight
- 36 g (1/6 cup) moong dal, soaked overnight
- 720 g (3 cups) filtered water
- 1/4 tsp ground turmeric
- 300 g (2 cups) mixed seasonal vegetables, chopped (I used carrots, tomatoes and spinach)
For the Tadka
- 1/2 tbsp coconut oil
- 1/2 tbsp finely grated ginger
- 1/2 tej patta (Indian bay leaf)
- 1/2 tsp black mustard seeds (optional, for Vata or Kapha)
- 1/4 tsp minced garlic (optional, for Vata or Kapha)
- 1/8 tsp freshly ground black pepper
- 1/8 tsp asafoetida (hing) powder
- Pinch of sea salt, to taste
To serve
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- Handful of fresh cilantro, chopped
- Lemon or lime wedges
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Instructions
- Drain and rinse the soaked moong dal and quinoa. Bring the water to a boil in a medium to large pot over high heat. When boiling, add in the dal, quinoa and ground turmeric; the water should cover the mixture by 2-3 inches (5-7.5 cm) Reduce the heat to moderate. Scoop away any layer of foam that rises. Cover the pot and cook for 30-40 minutes, stirring occasionally. You may want to keep the lid ajar at first because the dal tends to boil over.
- Meanwhile, wash and cut the vegetables into bite-size pieces. Set them aside.
- Now proceed to make the tadka. Heat the oil in a saucepan over moderate heat. When it is hot but not smoking, add the ginger, tej patta and mustard seeds and ginger (if using). Fry the ginger until it becomes light golden, then add the black pepper and asafoetida, immediately followed by the chopped vegetables. Saute the vegetables for a couple minutes and tip them into the pot with the simmering kitchari. Reduce the heat to moderately low and simmer, covered, for another 6-10 minutes until the vegetables are tender but not mushy.
- When the vegetables are cooked, add the ground cumin and coriander into the kitchari. Turn off the heat and let the flavours steep for 5 minutes. Season with salt to taste and garnish with a flutter of fresh cilantro and lemon or lime wedges. Enjoy the comforting, cleansing, goodness that is kitchari. (Kitchari means ‘mess’, so if it looks like a mess, don’t worry.)
Notes
Cooking Time
- The longer you cook it, the more wonderful it tastes, and the easier it is to digest. In this case, simmer the quinoa and moong dal, covered, for as much as 40 minutes. Then add the harder vegetables for the last 20 minutes, and steam quick-cooking vegetables on top for only the last 10 minutes.
Rice or Slow Cooker Option
- You can also make kitchari ahead in a rice cooker or slow cooker, and you will have nourishing food ready when you come home from work.
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Adapted from Pure Vegetarian by Lakshmi Wennakoski-Bielicki
Adapted from Pure Vegetarian by Lakshmi Wennakoski-Bielicki
Straits Road Kitchen http://straitsroadkitchen.com/
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