Khichuri
Lisa Marie Bhattacharya, RHN
Khichuri is an easily digestible and regenerative food. It can be a stand-alone meal or an accompaniment to other recipes as part of a multicourse meal for a hungry crowd.
1 1/4 cup (310 mL) mung beans
1 1/4 cup (310 mL) brown basmati rice, rinsed
1 Tbsp (15 mL) unsalted butter or ghee (clarified butter)
1 onion, finely chopped
5 to 7 garlic cloves, chopped
1 tsp (5 mL) ginger root, minced
1/2 tsp (2 mL) turmeric
1/2 tsp (2 mL) black pepper
3/4 tsp (4 mL) crushed red chili flakes
1/2 tsp (2 mL) cumin or garam masala spice mix (optional)
1 to 2 cups (250 to 500 mL) chopped vegetables (such as asparagus, broccoli, cauliflower, zucchini, or carrot)
Cilantro, for garnish
Soak mung beans and rice separately in 2 cups (500 mL) filtered water each, overnight (8 to 12 hours). This is optional, but recommended for optimal digestion and flavour.
The next day place soaked mung beans and rice in large pot, adding butter or ghee plus 2 cups (500 mL) water. Bring to a boil. Reduce and simmer for 10 minutes.
Add onion, garlic, ginger, and spices. Simmer for 15 minutes until soft and soupy. Add veggies and simmer until soft, adding water if necessary.
Garnish with cilantro before serving. Serve with yogourt or fresh lime wedge to decrease spiciness.
Serves 8.
Each serving contains: 70 calories; 2 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 12 g carbohydrates; 2 g fibre; 17 mg sodium
source: "Culinary Spices for Life", alive #354, April 2012
