Healthy Living Recipes
Deb Morgan: If I had to pick the single dish I feel I could live on for an extended period, based on nutritional content, cooking ease, and flavor appeal, kichari might just be the winner. Grains, beans, and wonderful spices combine harmoniously in this one-pot meal. This recipe is the one we serve for breakfast at Kripalu; feel free to change it up for variety. Using less water will yield a dish that more closely resembles pilaf rather than porridge. You might try experimenting by adding vegetables, such as carrots, yams, or a combination of cauliflower and peas, creating an even more complete meal. Any way you make it, kichari is a powerhouse of nutrition and flavor.
¼ cup yellow moong dahl or red lentils
½ cup basmati rice, uncooked
5 cups water or stock
1 tablespoon ghee or oil
½ teaspoon sea salt
2 teaspoons ground cumin
1 teaspoon turmeric
1 teaspoon black mustard seed
Pinch of black pepper
Cilantro and a squeeze of lemon to garnish
Rinse dahl or lentils and rice, and place in a medium pan with the water. Bring to a boil, add salt, reduce heat to low, and cover. In a small sauté pan, heat the ghee or oil and add spices. Sauté spices until fragrances are released, about 30 to 45 seconds, then add to cooking rice and dahl and stir to combine. Simmer until kichari reaches a porridge-like consistency, about 30 to 40 minutes. Garnish with cilantro and a squeeze of lemon, if desired.
Find more delicious and nutritious recipes in Kripalu Recipes.