kitchari

Kitchari is a porridge-like stew that is comforting and healing on the digestive system. It provides nutrients while cleansing the body, but you don’t have to be detoxing to enjoy it.

I often make a big batch every week during the winter – it keeps me warm and full. It’s really simply made with rice and lentils; sometimes I add veggies to get a few extra textures into the stew. In this version, sauteed fennel adds flavor and a little crunch.

Kitchari is something that grows on you; once it does, it satisfies right down to the soul.
If you try this, let me know how it worked out for you and be sure to tag @happyeatshealthy on IG or FB!
Happy eating,
~Monique

Soul Satisfying Kitchari

1.5 tbls coconut oil
1/2 tsp mustard seeds
1/4 tsp cumin seed
1/2 tbls ground ginger
1/2 tsp ground turmeric
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground cardamon
1 tsp salt
1/8 tsp black pepper
1/2 cup split yellow mung bean (or red lentils)
1/2 cup white Basmati rice
4 cups water

Braised Fennel Topper:

1 tbls coconut oil
1 tsp mustard seeds
1 tsp cumin seeds
1 cup fennel, diced
1 large shallot, diced
1/4 cup coconut flakes
1/4 tsp ground turmeric
1/4 tsp ground ginger
1/4 tsp pink salt
1/4 cup water

Optional: additional coconut oil, lemon wedges and fresh herbs.

Rinse the rice and mung beans until the water runs clear. Heat a soup pot over medium heat, melt the coconut oil. Add the cumin and mustard seeds, cook a few minutes until the seeds begin to pop, about 30 seconds.

Add in the remaining seasonings, the mung beans and rice, simmer for minute or two, stirring often.
Add the water, increase heat to boil. Then lower heat, cover and simmer for about 40 minutes. Add additional water if needed/desired.

Make the braised fennel while the kitchari is simmering. Melt the oil in a fry pan or skillet over medium low heat. Add the cumin and mustard seeds, cook until they brown or begin to pop- just about 30 seconds. Add in the fennel and shallot, simmer until lightly softened, about 5 minutes (longer if you prefer them more cooked).

Add in the coconut flakes, ginger, turmeric and salt, tossing often until the flakes are toasted.
Add water to help create a little moisture. Remove from heat but keep warm.

Serve each bowl of kitchari with a big spoon or two of the Fennel topper.
Optional: add a little spoon of coconut oil, fresh lemon and herbs.

NOTE:
If you like a soupier kitchari, add a little more water. Add slightly less for a more denser texture.