Kitchari, is a useful cleansing meal, warming and comforting. Popular in Ayurvedic medicine, it is a combination of warming spices, split mung beans and rice. While traditionally white rice is used, to help with blood sugar balance I opt for brown or wholegrain rice. You could also use a mix of rice and wild rice or even quinoa instead. This is a fabulous healthy dish you can make in batches making it ideal for fasting days or for when your feeling below par and need something nourishing and easy to digest.
Difficulty – Easy
Time – 10 minutes preparation, 25 minutes cooking
What’s good about it?
Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. Curcumin boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in the brain. To aid absorption include some oil and black pepper in your dish when using turmeric.
- Rinse the mung dahl and drain,
- Place the ginger, coconut, coriander leaves, garlic, turmeric with a little water to form a paste.
- Heat the olive oil in a pan and add the cinnamon, cumin seeds and cloves. Stir for a minute until fragrant. Add the blended paste mixture with the lentils, salt and stir well to coat in the oil.
- Pour in enough water to cover the dhal so that the water is about 1 inch above the dhal. Bring to the boil then cover and simmer over a low heat for 20-25 minutes until the dhal is soft.
- Turn off the heat and stir in the green chilli, garam masala, coriander and spinach. Season with black pepper. Stir well until the spinach has wilted.
- Serve with brown rice.
300g mung dahl
1/2 inch fresh ginger, chopped
2 Tbsp. desiccated coconut
1 handful fresh coriander leaves
1 garlic clove
1/2 tsp turmeric
2 tbsp olive oil
2 inch piece of cinnamon bark
1/2 tsp. cumin seeds
5 whole cloves
1/4 tsp sea salt
Black pepper to taste
1 green chilli, deseeded and chopped
1/2 tsp garam masala
Handful of chopped fresh coriander
Handful of baby spinach leaves