If you have not heard about kitcheree by now then with this post I hope I’ll be able to persuade you to try this delicious Indian dish. Kitcheree, kitchadee or kitchari, all the different spellings refer to the same dish. It is considered a healing food in Ayurveda and is an essential component of the yogic diet. The base of this meal is made from mung beans and rice, which provide a complete protein source. Kitcheree is easy to digest and helps to cleanse the digestive system. And the best of all, it is a one-pot meal that is super delicious, healthy and quick to make, all essential factors for me when choosing what to cook ever since I become a mom. Kitcheree is also a great food choice for your little ones as it is nourishing, doesn’t require a lot of chewing and is easy on their tummies. My toddler loves is as much as I do! 😊
There are countless of kitcheree recipes online, but here I will share my version of it, the one I am currently making with the vegetables that are in season now. One of them is Jerusalem artichoke. This root vegetable resembles a potato but has a distinct flavor, so if you are not a big fan of it, just put a smaller amount of them in your kitcheree. Don’t omit them though, as they are a good source of iron (3,4g per 100g, or about 35% of your daily requirements). Jerusalem artichokes also provide you with potassium and some small amounts of B vitamins.
So here is how to make this delicious and easy recipe. It makes great leftovers, so you can easily double the recipe and have lunch for a few days.
- 200g yellow mung beans (preferably soaked for 3-4 hours)
- 200g brown rice (preferably soaked for 3-4 hours)
- About 800ml filtered water
- 1 tbsp ghee or olive oil
- 1,5 tsp cumin
- 1,5 tsp mustard seeds
- 1,5 tsp cardamom seeds
- 1,5 tsp turmeric powder
- 1,5 tsp coriander powder
- 1-2 tsp freshly minced ginger
- 1 tsp sea salt
- 2 celery stalks, cubed
- 2 medium carrots, cubed
- 1 small sweet potato, cubed
- 4-5 medium Jerusalem artichokes, cubed
- Handful of fresh coriander, chopped
- A few lemon wedges
- Place the mustard and cardamom seeds in a mortar and pestle and grind until you get a fine powder. Add the rest of the spices, except the salt and mix well.
- In a large pot heat up the ghee and add the spice mix and minced ginger. Heat them up until they release their fragrance, frequently stirring them. Add the vegetables and a little bit of the water and stir. Let them heat up and cook a little bit to absorb the spice flavors.
- Add the soaked mung beans and brown rice and the rest of the water to the pot. Mix well and bring to a boil.
- Reduce the heat, cover and let the mixture simmer for about 25 minutes.
- Serve warm with some fresh cilantro and lemon wedge. I also like to add some nutritional yeast on top for more flavor.