Khichari
"Kitchari" means mixture, usually of two grains.
This is one kitchari recipe that is particularly nourishing and easy to digest.
Kitchari Recipe Ingredients
1 cup Basmati Rice
2 cups Mung Dal (split yellow)
7 cups (approx.)
Water a bit of Salt 2 Tbs.
Ghee 3 tsp.
Mustard Seeds 2 tsp.
Cumin Seeds or Powder 2 tsp.
Turmeric Powder 2 tsp.
Coriander Powder 2 tsp.
Fennel Powder 1 pinch Asafoetida (Hing)
Options:
Carefully pick over rice and dal to remove any stones. Wash each separately in at least 2 changes of water.
Sauté the seeds in the ghee until they pop. Then add the other spices. Add the mung dal and salt. Sauté for 1 or 2 minutes. Add boiling water, bring to boil, then simmer for 30 minutes or until the dal is about 2/3 cooked.
Now prepare any vegetables that suit your constitution. Cut them into smallish pieces. Add rice and these vegetables. Stir to mix, adding extra water if required. Bring back to the boil, then simmer for 20 minutes or until rice is fully cooked. Aim to have minimal water remaining, leaving the lid on the pot to allow any excess to slowly be absorbed.
Caution: Kitchari mono-diet can lead to constipation if taken exclusively for several days, as it is low in fiber. To ensure proper elimination, the following may prove helpful if taken once a day, away from kitchari meals: psyllium husks or seeds with water OR oat bran OR prune juice.
Teas for each Constitution:
This is one kitchari recipe that is particularly nourishing and easy to digest.
Kitchari Recipe Ingredients
1 cup Basmati Rice
2 cups Mung Dal (split yellow)
7 cups (approx.)
Water a bit of Salt 2 Tbs.
Ghee 3 tsp.
Mustard Seeds 2 tsp.
Cumin Seeds or Powder 2 tsp.
Turmeric Powder 2 tsp.
Coriander Powder 2 tsp.
Fennel Powder 1 pinch Asafoetida (Hing)
Options:
- Vegetables such as zucchini,
asparagus, sweet potato - For Vata or Kapha conditions:
add a pinch of ginger powder - For Pitta: leave out the mustard seeds
Carefully pick over rice and dal to remove any stones. Wash each separately in at least 2 changes of water.
Sauté the seeds in the ghee until they pop. Then add the other spices. Add the mung dal and salt. Sauté for 1 or 2 minutes. Add boiling water, bring to boil, then simmer for 30 minutes or until the dal is about 2/3 cooked.
Now prepare any vegetables that suit your constitution. Cut them into smallish pieces. Add rice and these vegetables. Stir to mix, adding extra water if required. Bring back to the boil, then simmer for 20 minutes or until rice is fully cooked. Aim to have minimal water remaining, leaving the lid on the pot to allow any excess to slowly be absorbed.
Caution: Kitchari mono-diet can lead to constipation if taken exclusively for several days, as it is low in fiber. To ensure proper elimination, the following may prove helpful if taken once a day, away from kitchari meals: psyllium husks or seeds with water OR oat bran OR prune juice.
Teas for each Constitution:
- Vata Tea — equal parts ground ginger, cumin and coriander
- Pitta Tea — equal parts ground cumin, coriander and fennel
- Kapha Tea — equal parts ground ginger, cinnamon, and a pinch of clov
Warm Spinach and Squash Salad
Makes 4 Servings
1 1/2 pounds Delicata or Butternut Squash cut in Half-Moon.
peeled and then cubed.
1/2 teaspoon salt Devided
4 tablespoon olive oil
Freshly ground pepper to taste
3 tablespoon lemon juice or re wine vinegar
5 cups (about 8 ounces ) baby spinach leaves
1/2 cup toasted sliced almonds
Creamy Curry Dressing.
Mix Lemon juice, yogurt, mayonnaise,curry powder and garlic in a bowl until we blended. Whisk in the oil until dressing is creamy then toss in the cilantro. Pour over salad. (dressing will last a week in refrigerator)
Makes 4 Servings
1 1/2 pounds Delicata or Butternut Squash cut in Half-Moon.
peeled and then cubed.
1/2 teaspoon salt Devided
4 tablespoon olive oil
Freshly ground pepper to taste
3 tablespoon lemon juice or re wine vinegar
5 cups (about 8 ounces ) baby spinach leaves
1/2 cup toasted sliced almonds
- Preheat over to 400* In a 12-by 17-inch dish, toss squash with 1 tablespoon of olive oil. 1/4 teaspoon of salt, and a few grindings of pepper. Bake until squash is tender, about 20 min.
- In a large bowl, mix juice or vinegar with 1/4 teaspoon salt. Add squash, spinach and almonds.
- Heat remaining 3 tablespoon of oil in a small frying pan over medium -high heat.Carefully pour over salad and toss to coat and wilt spinach evenly.
Creamy Curry Dressing.
- 3 tablespoons lemon juice
- 2 tablespoons plain yogurt
- 2 tablespoon Mayonnaise
- 4 teaspoons curry powder
- 2 garlic cloves crushed
- 10 tablespoon extra virgin olive oil
- 1/4 cup cilantro
Mix Lemon juice, yogurt, mayonnaise,curry powder and garlic in a bowl until we blended. Whisk in the oil until dressing is creamy then toss in the cilantro. Pour over salad. (dressing will last a week in refrigerator)
