Himalayan Kitchari - National Health Association

Name: Himalayan Kitchari - National Health Association
Ingredients: 1 tablespoon mustard seeds; 2 teaspoons curry powder; 1½ teaspoons ground cumin (optionally toasted); 1½ teaspoons garam masala; 1 cup green lentils, rinsed and drained; 10 cups water or no-salt-added vegetable stock; 1 cup brown basmati rice; 1 cup onion, diced; ½ cup celery, thinly sliced; 1 tablespoon ginger, peeled and minced, and/or 2 cloves garlic, minced; 2 teaspoons fennel seeds; 2½ cups assorted vegetables, diced or chopped small (try carrots, zucchini, broccoli, cauliflower, cabbage, mushrooms, bell pepper, or greens); Pinch of cayenne or crushed red pepper flakes; Salt-Free Seasoning (recipe follows) and ground black pepper to taste (optional); 2 tablespoons cilantro, finely chopped

www.healthscience.org

Kitchari means “mixture” in Hindi. It is a nourishing and aromatic one-pot wonder typically made with a legume and rice. Our version uses green lentils and basm

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Ingredients

1 tablespoon mustard seeds
2 teaspoons curry powder
1½ teaspoons ground cumin (optionally toasted)
1½ teaspoons garam masala
1 cup green lentils, rinsed and drained
10 cups water or no-salt-added vegetable stock
1 cup brown basmati rice
1 cup onion, diced
½ cup celery, thinly sliced
1 tablespoon ginger, peeled and minced, and/or 2 cloves garlic, minced
2 teaspoons fennel seeds
2½ cups assorted vegetables, diced or chopped small (try carrots, zucchini, broccoli, cauliflower, cabbage, mushrooms, bell pepper, or greens)
Pinch of cayenne or crushed red pepper flakes
Salt-Free Seasoning (recipe follows) and ground black pepper to taste (optional)
2 tablespoons cilantro, finely chopped