As published in Ecoparent Magazine www.ecoparent.ca
This traditional Indian dish is full of anti-inflammatory spices, known as carminitives that help prevent flatulence and support
healthy digestion. Kitcheree relies on split yellow mung beans, an easily digestible legume that’s also high in complex carbohydrates (especially when combined with basmati rice), and is an excellent vegan protein that provides energy, satiety,
and balanced blood sugar. The addition of coconut oil or ghee helps to lubricate the system, further aiding in digestion. In Ayurvedic medicine, it’s recommended as a cleansing, detoxifying, and nourishing food.
Note: While not essential, to further improve the digestibility of the legumes and rice, soak both for at least 3 hours before cooking (or overnight in the fridge) along with a stick of kombu seaweed or bay leaves. Rinse in a sieve until the water turns clear.
6 Tbsp coconut oil or ghee
1 tsp mustard seeds
2 Tbsp cumin powder
1 Tbsp coriander powder
2 tsp turmeric
2 tsp sea salt, ground
1/4 tsp cayenne pepper (optional)
1 c onion, chopped
2 carrots, chopped
2 sticks of celery, chopped
1 c yellow mung beans
1 c brown basmati rice
8 c water
1-2 Tbsp fresh ginger, minced
4 Tbsp cilantro, chopped
*Optional: A few lemon wedges,
1 Heat coconut oil in a large pot.
2 Add mustard seeds and sauté until they pop.
3 Add remaining dry spices and vegetables, stirring for a few minutes, making sure they don’t burn.
4 Add the beans and rice. Mix well to combine with spices.
5 Add water and bring the mix to a boil.
6 Turn heat down to a simmer and cover, stirring occasionally until the beans and rice are cooked—approximately 30–45 minutes depending on your rice (less time if they have been soaked beforehand).
7 You can add more water if prefer your kitcheree thinner, or more coconut oil, ghee, or butter if you like it richer.
8 Stir in the fresh ginger.
9 Add more salt and cracked black pepper or cayenne, to taste.
10 Serve in bowls and top with chopped cilantro.
*Optional: Garnish with a dash of apple cider vinegar, tamari, or coconut aminos, and toasted coconut, sesame seeds, or hemp hearts.