Kichadi – Ayurveda’s Delicious One Pot meal

Kichadi, also known as kitchari or kitcheree, is considered to be a perfectly balanced one-pot wonder dish, according to Ayurveda. Basmati rice, easy-to-digest mung lentils, spices and seasonal vegetables & greens combine to form a perfectly balanced, nutritious and delicious one-pot meal. Easy to digest and completely satisfying, Kichadi is Ayurveda’s perfect comfort food!

Here are 2 kichadi recipes, one from my kitchen and a simple and delicious recipe from my dear Amma (mother) Prema. Enjoy!

KICHADI RECIPE

All ingredients should be organic

Prep time – 15 minutes Cooking time – 40 minutes 6-8 servings

INGREDIENTS:

* Halve the recipe if making for only 1-2 persons

• 1 cup moong dal (split not whole) – rinse well and pre-soak in water for 1-3 hrs. (or overnight) – buy organic – local Indian store / Banyan Botanicals (sometimes spelled mung)/ Amazon
• ½ cup organic white basmati rice – rinse and soak in water for at least 30 minutes
• 5 – 6 cups water
• 2 – 3 tbsp. Organic Ghee (homemade /Ancient Organics/ 4th & Heart are good brands) or Coconut oil /sunflower oil (vegan/very lactose intolerant)
• 2 tbsp. chopped fresh ginger root
• tsp. turmeric powder
• ¼ tsp. – ½ tsp. asafoetida/ hing (Starwest Botanicals / Ayurvedic Institute/ Amazon) – optional but great for helping digest lentils and beans
• 1 tsp. whole fennel seeds
• 2-3 tsp. ground spice mixture (1 tsp. coriander, 1 tsp. cinnamon, ½ tsp. cloves, ¼ tsp. black pepper)
• 1 – 2 cups seasonal mixed vegetables and greens – green beans, carrots, asparagus, zucchini, broccoli, butternut squash, sweet potatoes, golden beets, greens – spinach, kale, collard, chard, beet greens etc.
• 1/4 cup chopped cilantro leaves (you can also use dill or parsley)
• Salt to taste

DIRECTIONS:

1. Rinse the rice and the lentils separately, drain the water and set aside.
2. Over a medium flame, add the ghee/oil to a medium-sized saucepan
3. When ghee/oil is hot add whole fennel seeds
4. Stir until they sizzle and release their aroma (5 secs.), taking care not to burn them
5. Now add the fresh ginger, ginger, turmeric, asafoetida and spice mixture, stirring until fragrant (5-10 secs.)
6. Add the moong dal and sauté in the ghee and spice mixture for about 20 seconds, stirring constantly, ensuring that the lentils are not sticking to the bottom of the pan
7. Add harder to cook vegetables now like sweet potato / golden beet/ butternut squash
8. Add 4 cups of water and stir the mixture
9. Allow the lentils and the vegetables to cook over medium heat for 20 – 25 minutes
10. Now add the rice to the mixture along with easier-to-cook veggies (if any) along with 1 cup of water. (Veggies may include carrots, green beans, broccoli)
11. Cook for another 8-10 minutes on medium heat. Add more water if required
12. When the water begins to boil, reduce the flame to low and cover the pan and simmer for another 8- 10 minutes until rice is fully cooked; Add greens during this time based on their cooking time (example add kale and chard earlier and spinach later)
13. Check for doneness (rice, lentils and vegetables)
14. Kichadi consistency should be slightly mushy (i.e., very well cooked)
15. Add salt to taste and turn the stove off
16. Garnish with chopped cilantro/dill
17. Enjoy as is or top with toasted coconut/sesame seeds/sunflower seeds; You can also squeeze a bit of lemon / lime juice

KICHADI (Simple) RECIPE

All ingredients should be organic

Prep time – 15 minutes Cooking time – 40 minutes 6-8 servings

INGREDIENTS:

* Halve the recipe if making for only 1-2 persons

• 1 cup moong dal – split (yellow) not whole (green) – rinse well and pre-soak in water for 1-3 hrs. (or overnight if you have digestive issues) – buy organic – local Indian store / Banyan Botanicals (sometimes spelled mung)/ Amazon
• ½ cup organic white basmati rice – rinse and soak in water for at least 30 minutes
• 5 – 6 cups water
• 2 – 3 tbsp. Organic Ghee (homemade /Ancient Organics/ 4th & Heart are good brands) or Coconut oil /sesame oil/ sunflower oil (vegan/very lactose intolerant)
• 2 tbsp. chopped fresh ginger root
• ½ tsp. turmeric
• ¼ tsp. – ½ tsp. asafoetida/ hing (Starwest Botanicals / Ayurvedic Institute/ Amazon) – optional but great for helping digest lentils and beans
• 2 -3 tsp. whole cumin seeds
• 1-2 cups diced seasonal vegetables
• 1 cup chopped greens – spinach / baby kale / chard etc.
• 1/4 cup chopped cilantro leaves (you can also use dill) – optional garnish
  Salt to taste

DIRECTIONS:

1. Rinse the rice and the lentils separately, drain the water and set aside.
2. Over a medium flame, add the ghee/oil to a medium sized saucepan
3. When oil is sufficiently hot (test by adding 1 cumin seed; if it sizzles, oil is ready), add the cumin seeds and let them splutter and release their aroma
4. Add the ginger and stir
5. Add turmeric and asafoetida, stirring until you smell the aromas of the spices
6. Add the moong dal and hard to cook root vegetables if any at this time (example – potatoes, sweet potatoes, butternut squash etc.)
7. Sauté in the ghee/oil and spice mixture, stirring constantly for about 20 seconds, ensuring that the lentils do not stick to the bottom of the pan
8. Add 5 cups of water and stir the mixture
9. Allow the lentils to cook over medium heat for 25 – 30 minutes (lentils should be almost cooked by now, if not let cook a little longer)
10. Add the rice to the mixture along with 1 cup of water (add easier to cook vegetables at this point)
11. Cook for another 8-10 minutes over medium heat. Add more water if required
12. When the water begins to boil, reduce the flame to low and cover the pan and simmer for another 8- 10 minutes until rice is fully cooked
13. Check to ensure lentils are fully cooked (mushy consistency; even the slightest undercooked lentils will cause digestive issues)
14. Add the greens 2 – 5 minutes (depends on the greens) before switching stove off
15. Add salt to taste; Stir and switch off stove

Optional additions to the bowl:

• Add a squeeze of lime / lemon
• Garnish with chopped cilantro/dill
• Enjoy as is or top with toasted coconut/sesame seeds/sunflower seeds