Kitchari is the food Indian mothers give to children who are feeling poorly. It is the perfect dish to have on hand for days when you might feel tired, slightly queasy, or low on energy. It is relatively simple to make, easy to digest, and adaptable to whatever you have on hand. Make a big batch of kitchari to freeze in portions for when you need it. Eat it as is, or spruced up with other vegetables, such as sautéed kale or spinach.
1. Sauté the mustard seeds in the oil or ghee until they pop. Then, add the cumin, turmeric, coriander, fennel seeds and asafetida, if using. Cook for 1 minute.
2. Add the split peas and salt. Sauté for 1 to 2 minutes. Add water, bring to boil, then simmer for 30 minutes or until the dal is about ⅓ cooked.
3. Prepare any vegetables you’d like to add (see Ann’s Tip). Add rice and these vegetables.
4. Stir to mix, adding extra water if required. Bring back to a boil, then simmer for 20 minutes or until rice is fully cooked and the water is completely absorbed.
Recipe adapted from the Ayurvedic Intstitute (www.ayurveda.com).
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