Sattvic Khichari
November, 2004

Serves 8 / Khichari is a stew typically made of mung beans and rice, and sattwa is the balancing quality of a food that promotes meditation and a tranquil mind. Khichari is a delicious and easy meal anytime, but it’s especially good as a “day after” meal when your body might need a rest from too much of a good thing. You’ll find mung dal—dried, hulled, and split mung beans—in Indian groceries and many natural foods stores.

1/2 cup uncooked white or brown basmati rice
1/4 cup mung dal
1 tablespoon ghee
2 teaspoons cumin seeds
4 cups low-sodium vegetable broth or water
1 small carrot, diced (about 1/2 cup)
1 small zucchini, diced (about 1 cup)
Pinch of saffron threads
1/4 teaspoon ground coriander
1 teaspoon sea salt
1/4 cup chopped fresh cilantro

1. Rinse rice and dal in a fine-meshed strainer and set aside. Heat ghee in a medium-large saucepan. Add cumin seeds and toast for 1 minute, taking care not to burn. Add rice, dal, and vegetable broth or water. Bring to a boil. Reduce heat, cover, and cook until dal is tender, about 45 minutes.
2. Stir in carrot, zucchini, saffron, and coriander. Cover and cook 10 minutes or until vegetables are tender. Season with salt to taste. Stir in cilantro (or serve it on the side). Serve hot.

PER SERVING: 104 cal, 18% fat cal, 2g fat, 1g sat fat, 4mg chol, 3g protein, 18g carb, 2g fiber, 310mg sodium