Healing Kitchari Bowls
Servings 6 cups
Ingredients
- 1 cup dried yellow or green split peas or moong dal
- 1/2 cup long-grain brown basmati rice
- 2 tbsp coconut oil or ghee
- 2 tsp black or yellow mustard seeds
- 1 tsp cumin seeds
- 1 medium-sized sweet onion, peeled and diced
- 1 tbsp peeled and grated fresh gingerroot
- 1 tsp turmeric
- 1 tsp ground coriander
- 1/2 tsp kosher salt
- 1 cinnamon stick
- 5 cups water
- Fresh cilantro, plain yogurt, and lime wedges for garnish optional
Instructions
- In large bowl, rinse peas or moong dal and rice until water runs clear. Cover with 4 cups water. Refrigerate for 12 to 24 hours. Drain thoroughly and rinse well. Set aside.
- In large heavy saucepan, heat oil until shimmering. Add mustard seeds and cumin and cook for 30 seconds, until spices are fragrant and mustard seeds begin to pop. Stir in onion and gingerroot and sauté just until soft, about 2 minutes. Stir in remaining seasonings, cinnamon stick, and rice mixture until evenly coated with spices. Stir in water and bring to a gentle boil. Cover with lid and reduce heat to medium-low. Simmer for 40 to 45 minutes, or until peas are soft and tender.
- Serve with your choice of garnish.
Notes
Per serving: 226 calories; 10 g protein; 6 g total fat (4 g sat. fat); 35 g total carbohydrates (4 g sugars, 10 g fiber); 202 mg sodium