Healing Kitchari Bowls
  • 1cup dried yellow or green split peas or moong dal
  • 1/2cup long-grain brown basmati rice
  • 2tbsp coconut oil or ghee
  • 2tsp black or yellow mustard seeds
  • 1 tsp cumin seeds
  • 1 medium-sized sweet onion, peeled and diced
  • 1tbsp peeled and grated fresh gingerroot
  • 1tsp turmeric
  • 1tsp ground coriander
  • 1/2tsp kosher salt
  • 1 cinnamon stick
  • 5cups water
  • Fresh cilantro, plain yogurt, and lime wedges for garnishoptional
  1. 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.
  2. 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.
  3. Serve with your choice of garnish.
Recipe 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