Eat to Energise and Release Body Fat › Energise Recipe 44

Kitchari

Prep 5 min · Pressure cook 12 min (+ 10 min natural release) · Serves 3

Ingredients

• 200g brown rice, rinsed
• 150g split yellow mung dal or red lentils, rinsed
• 800ml water or light vegetable stock
• 1 tsp turmeric
• 1 tsp cumin seeds
• 1/2 tsp asafoetida (hing), optional but recommended
• 1 tsp ghee substitute (coconut oil works)
• 1 tsp salt
• 1 cm fresh ginger, grated

Method

1. Heat coconut oil in the pressure cooker on saute mode. Add cumin seeds and asafoetida - they should sizzle immediately.
2. Add grated ginger and stir for 30 seconds.
3. Add rice, lentils, turmeric, salt, and water. Stir well.
4. Seal and cook on high pressure for 12 minutes.
5. Natural release for 10 minutes, then quick release. Stir vigorously - khichdi should be thick, soft, and porridge-like.

Flavour variations

Saatvik (Pure)

Use no onion or garlic. Season with rock salt and top with a drizzle of coconut oil and fresh coriander. The simplest and most traditional form.

Vegetable Khichdi

Add diced carrot, peas, and green beans to the pot before cooking. They will soften perfectly in the same cook time.

Masala Khichdi

Add 1 tsp garam masala, 1/2 tsp chilli powder, and 1 tsp garlic paste. Finish with a squeeze of lemon and crispy fried shallots.

Lemon & Mustard Seed

After cooking, heat a small pan with oil, pop yellow mustard seeds, add curry leaves and dried red chilli, then pour the tadka over the khichdi with fresh lemon juice.

Highlights: High in folate, iron and manganese.

Nutrition is per serving. The figures are estimates, so use them as a guide only.

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