Mung Kitchree - A Family Fave

Kitchree - a quick, nutritious, protein packed one-pot dish

Known as a healing food in Ayurveda, kitchree (also spelt kichadi or kitchari) is a totally vegan dish that was traditionally made by my grandmother, with split peas and rice, carrots and poi bhaji, flavoured with turmeric, garlic, ginger and the ubiquitous scotch bonnet pepper. Mum would add eddoes for variation and for a really special taste, use mung beans instead of split peas. Everyone always wanted more. Dr. John Douillard of lifespa.com shares the amazing benefits of using kichree during an Ayurvedic cleanse here.

I was happy to find whole grain mung at New Earth Organic Enterprises Ltd on my recent visit 'cause I have been craving this comfort food for a while.  

Organic produce from New Earth Organics

Mung beans

Now that I have children of my own Kitchree has become my go-to meal for quick , tasty, wholesome food that even my teen sons love.

According to nutritiondata.self.com mung is low in saturated fat and sodium and very low in cholesterol.  It is a good source of protein, thiamin, niacin, vitamin B6, pantothenic acid, iron, magnesium, phosphorus and potassium and a very good source of dietary fiber, vitamin C, vitamin K, riboflavin, folate, copper and manganese.

You can also find mung (aka moong) at Extra Foods Supermarkets but to be sure it was organic, I chose to get mine from New Earth Organics, along with the vegetables I used in this dish.  

Ingredients

• 1 c. brown rice washed and soaked for 5 mins. Note: Use white rice when this dish is being used as part of an Ayurvedic cleanse.

• 1 c. mung beans soaked overnight and cooked. Note: overnight soaking helps to split the skins and release gas making the bean easier to digest.

• Assorted veggies thinly sliced or chopped, such as: eddoes, yam, carrots, pumpkin, cauliflower, broccoli, spinach (imported or local), kale, poi (malabar spinach) or water cress.  A good rule of thumb is to include some that grow below the ground as well as some that grow above the ground.

Seasonings and Spices for the Kitchree

                                                                                

Spices and Other Ingredients
3tbsp ghee
1 scotch bonnet whole or 6 pimentos chopped
1 medium onion chopped
1 inches of ginger minced
4 cloves garlic minced
2 teaspoons peppercorns
2 tsp whole grain geera (cumin)
3 sprigs cilantro
2 bay leaves
1 tsp Himalayan rock salt or fire salt
1 tbsp turmeric
1/4 tsp garam masala
2 tbsp Bragg's Amino Acid
Approx. 5 c. boiling water

Steps

1. Saute onions and pepper in hot ghee. When onions are transparent add remaining spices and mix well.  Simmer for 5 minutes on low heat.
2. Add vegetables and mix thoroughly.  Cover and simmer until veggies are tender (approx.10 minutes).  Add cooked mung and simmer for another 5 minutes.
3. Add rice, mix thoroughly, add boiling water (to about 1 inch above the level of the ingredients).  Cover and simmer for 15-20 minutes.  Stir from time to time to prevent sticking to bottom of pot.  Turn off the heat when the texture looks porridge-like.
4. Serve hot with coconut chutney.

Try this recipe with all organic ingredients you can easily find at New Earth Organics, and let me know if your family loves it like mine do :) 

New Earth Organics, 80 Robert Street Woodbrook; 622-3643