Ingredients
Kitchari
- 1 cup moong dal, split mung beans
- 1 large zucchini, chopped
- 2 cups cauliflower florets
- 4 medium potatoes, chopped
- 2 large carrots, chopped
- 1 medium yellow onion, minced
- 3-4 cloves garlic, minced
- 4 cups spring water
- 1 tsp turmeric
- 1 tsp salt
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- a pinch of asafoetida (hing powder)*
- 1 tbsp panch phoran* or 1 tsp fennel seeds
Instructions
- In a large saucepan over medium heat, add in a bit of water and your chopped onion and garlic.
- Sauté for 5 minutes until lightly browned.
- Rinse your mung beans and place them in the pot with the water and salt. Bring to a boil, cover and cook for 20 minutes.
- Add in the rest of your ingredients and cook on low for 15-20 minutes until the potatoes are soft. This dish turns out best when cooked on a low heat for a longer period of time. Serve with a side of basmati rice and a squeeze of lemon and black pepper.
- *Asafetida or hing powder is used in Ayurvedic cooking. It can be hard to find but adds a complexity of flavor that is out of this world.
- If you love Indian food i highly recommend buying some. Its easy to get at an international grocer or on Amazon. If you don't want to buy this you can leave it out.
- ** Panch Phoran is a seed mix that is also wonderful. Its a mix of nigella seeds, black mustard, cumin, fennel and fenugreek seeds. I get mine off of Amazon. If you don't have this using 1 tsp of fennel or mustard seeds is great.
- *** Do not use whole mung beans (green mung bean) for this recipe. You need to use the split yellow mung bean, you can also sub red lentils.
Nutritional Information
| Nutrient | Value |
|---|---|
| Calories Per Serving | 272kcal |
| Protein | 13.3g (19.5%) |
| Carbs | 55.5g (81.3%) |
| Fat | 1.1g (3.6%) |
|
Protein (19.5%)
Carbs (81.3%)
Fat (3.6%)
|
|
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