Khichari - Rice and lentil one-pot meal

Print This Page

Khichari

A one-pot grounding and soothing dish

Adapted from Divya Alter by My Little Blue Heron Kitchen

 

Want to experiment and change up how you're eating? After the parties canceled gatherings, when you're ready to to clean-up your kischkas, simplify, and heal your body, try khichari!

Khichari is known for its soothing and healing properties. Khichari (pronounced "kich-di") is Indian/Ayurveda comfort food. It’s delicious, healthy and after eating chocolate, cookies, pasta, and whatever else fun holiday foods you've enjoyed, this is a great dish to prepare. 

With various ingredients  that you'll have on hand, this is a quick and simple dish to make. It’s easy, inexpensive to prepare, and it's fun to eat! Some folks eat Khichari for a solid week to cleanse.  

Your kitchen will smell like heaven. Once you've made your first pot of khichari you'll want to vary ingredients and spices. (I added some ground fennel to this batch.) The ratio of lentils to rice can be changed, too. If you want to cut down on the rice, use half rice/half quinoa. 

Some basic ingredients for khichari (try to get organic)

·      Yellow split mung dal (lentils)

·      White basmati rice

·      Optional quinoa

·      Ground turmeric

·      Fresh Ginger (Use powdered if you don't have fresh.)

·      Curry or bay ("Cassia") leaves - (Indian bay leaves are different than western bay.)

·      Vegetables: carrots, sweet (not white) potatoes, taro root (also called “edo” root .. buy small, firm ones that fit in the palm of your hand), string beans, asparagus, celery root, daikon radish, leafy greens (like swiss chard or spinach)

·      Ghee (organic if possible)

·      Green Thai chile (the tiny green chile’s you find in Indian markets, and in a pinch, a jalapeno will be fine)

·      Sea salt or if you can get it, “Soma” salt

·      Fresh cilantro

MASALA means 'spice mixture' - and you'll need it!

To make a masala (it's what some people call “curry powder”), you'll need a good grinder. A coffee grinder designated as a spice grinder should do! 

This recipe calls for "Grounding Masala". Click on "masalas" above to link you to the recipe. If you're not feeling motivated, find an all-purpose masala powder. Suggestion: try "Mom's Super Spice Masala".  

I love the addition of green veggies. This stew then becomes a well-balanced one-pot meal. I like asparagus and spinach, too. But you can add whatever greens make you happy!

Serve hot, garnished with a drizzle of olive oil, some freshly ground black pepper and plenty of freshly chopped cilantro along with slices of lime. 

Serve with a chutney of your choice. I love date and tamarind or mint chutney. The lime is a surprise - you'll love it!

peace, love and kichiricoo,

jane

Khichari - Rice and Lentil Stew

Equipment: Spice grinder (to grind spices for your masala!), 4-qt. saucepan with lid

Ingredients:

1/2 c. yellow split mung dal (or red lentils)

1 c. basmati rice

1 Tbsp. ghee (or olive oil, or if you like, sesame oil)

1/2 tsp. ground turmeric

1 Tbsp. grated fresh ginger, or use powdered ginger (use less.) I like sunthi ginger, which is supposed to have magical powers (it couldn't hurt)

6 curry leaves (fresh preferred, but you can use dried - I do all the time) or 2 cassia bay leaves

1 small Thai green chile, seeded (left whole or minced .. your choice!)

2 1/2 tsp. grounding masala (see above link to "masalas")

2 tsp. salt (or to taste .. I prefer beginning with a little less - even half,  and then adding to taste)

2 - 3 (or more!) c. diced vegetables of choice: carrots, sweet potato, edo (taro root), beets, zucchini, green beans, asparagus, leafy greens. If using green beans, zucchini, green beans, asparagus or leafy greens, hold off until last 15 minutes of cooking. 

Garnishes:

Olive oil

Fresh, coarsely ground black pepper

Cilantro

Lime Wedges

Chutney of choice

Procedure:

1.   Soak dal (split yellow lentils) and rice together, for 30 minutes.

2.   Meanwhile, mise en place time! (Measure out everything and have it all ready to go.)

3.   Drain the soaked dal and rice and rinse with cold water, very well, until water runs clear. Drain well and set aside.

4.   In a 4-qt. saucepan, melt the ghee (or other oil of choice) over low heat.

5.   When warmed, add turmeric and stir for just a few second, taking care that it doesn't burn.

6.   Add all other spices, including curry (or cassia) leaves and chile (I leave mine whole), EXCEPT the grounding masala and salt and stir for a few seconds until sizzling. 

7.   Now add the well-drained dal and rice and over medium-low heat, stir until almost dry. 

8.   Add masala, salt and veggies and 4 cups of water. Bring to boil over high heat. Reduce heat to low, cover and cook, stirring every ten or so minutes to make sure the stew isn't sticking to the bottom. Do this for about 15-20 minutes and add water, as needs. (This dish drinks water.) In the end, you'll choose your favorite texture: firm, al dente, creamy or soup.

N.B. If you're adding quicker cooking vegetables, add later, about 15-20 minutes into the cook.

Depending upon your rice and dal (age and humidity in your home), and soaking time, cooking time will vary. You'll know when your perfect consistency is reached. (Keep tasting!)

Garnish and serve hot. If you prepare this in advance, add some water when you reheat. 

Serves 4 very generously.

Print This Page

Masalas for Ayurvedic Cooking

Adapted from Divya Alter and Kate O’Donnell

by My Little Blue Heron

 

In the East, masalas (masala means spice) vary from family or home to home, region to region and in Ayurveda, by dosha or season. If you don’t know about doshas, that’s fine. If you’re curious, read about the three doshas: Vata, Pitta and Kapha. 

From the very small amount I have learned, Ayurveda is about finding balance. 

 

These masalas will come in handy to create beautiful dishes like Khichiri, dal from Alter’s and O’Donnell’s books as well as from your arsenal of recipes. I use them in my everyday cooking, too… especially the ‘sweet’ masalas. I substitute sweet masala for dried fruit in my Ayurvedic Oatmeal!

 

MLBH Truc: Buy a good spice grinder. The sharper and more efficient the blades, the finer your blends will be. The link will take you to some serious grinders (I have one.) But a good quality coffee grinder will work well!

 

Label your masalas and store them in airtight glass jars away from light and heat. 

 

To use masalas: add them at the beginning of cooking, or use them at the end of cooking, “tempering” spices by warming a small amount of ghee and adding the masala for a few seconds just until the spices release their aromas, immediately removing from the heat, taking care not to burn these delicate spices.  Then drizzle the aromatic mix over cooked veggies or rice, covering the dish and allowing the flavors to marry. Yum! 

 

peace, love, balance and spice,

jane

 

Raw Spice Masalas

 

Procedure for all Masalas:

Place spices in electric grinder and grind to a fine powder. Store in a glass jar away from light and heat. 

Sweet Masala

You’ll adore this one. These sweet spices are on the calmer side. Add this masala to warm cereal, puddings, cookies, muffins and smoothies*.  Aromatic and soothing, you’ll be glad you bought rose buds. (Add them to black tea!) These spices are great for breaking down carbohydrates and the natural sweetness of these spices may suffice with no need to add additional sweetener to some of your dishes!

 

1 Tbsp. fennel seeds

1 Tbsp. coriander seeds

1 Tbsp. dried rose petals of buds

1 ½ tsp. cinnamon granules or crushed cinnamon bark

¾ tsp. green cardamom seeds (not the pods!)

¾ tsp. pure vanilla powder

 

*For baking, add 1 tsp. sweet masala for every 2 cups of dry ingredients. For liquid, (best heated but not a deal breaker) ½ tsp. sweet masala for every 1 cup of liquid.

 

Sweet Masala (with previously ground spices)

This is a 1-2-3, quick and easy to put together masala. These sweet spices are a little “fiery” and may help stir up your digestion. I sprinkle this on yogurt, oatmeal and on baked sweet potatoes! I don’t add the nutmeg. When I want to taste nutmeg, I grate it on the spot. 

 

2 Tbsp. ground cinnamon

2 Tbsp. ground ginger

1 Tbsp. ground cardamom

optional: 1 tsp. freshly grated nutmeg

 

Grounding Masala

For cold weather and airy (Vata) digestion. this masala helps with digestion and circulation, but won’t overheat the body.

 

2 Tbsp. coriander seeds

2 Tbsp. fennel seeds

1 tsp. ground turmeric

1 tsp. cumin seeds

1 tsp. whole cloves

1 tsp. Sunthi ginger 

       (No Sunthi ginger? Use regular powdered ginger.)

¾ tsp. black peppercorns

  

Digestive Masala

Kalonji (“Black”) seeds help to clean out any remaining residue in the digestive tract. “Black” seeds are said to address ailments like hypertension, fungal infections, diabetes and ulcers. These are ‘claims’, not medical facts. This masala combines spices to balance the cleansing effects of the Kalonji seeds with more calming spices for digestion. 

 

Add this masala at the beginning of cooking mixed vegetables, soups, or leafy green vegetables

 

2 Tbsp. coriander seeds

2 Tbsp. fennel seeds

2 tsp. cumin seeds

2 tsp. kalonji seeds (also called “black seeds”)

2 tsp. ground turmeric

 

 

 

Energizing Masala

Is your Kapha on? This masala helps to wake up slow digestion and sluggish fat metabolism. It’s good for weight reduction diets or when Winterlockdown/quarantine is making you feel like a sloth. If you’re feeling ‘fiery’ (Vata), this will heat you up more.

 

1 Tbsp. coriander seeds

1 tsp. fenugreek seeds

1 tsp. cumin seeds

1 tsp. ajwain seeds

½ tsp. powdered ginger

½ tsp. ground turmeric

¼ tsp. black peppercorns

¼ tsp. cinnamon granules or crushed cinnamon bark

¼ tsp. black cardamom seeds (from 1 or 2 pods)

¼ tsp. salt

 

 

Cooling Masala

Cooling, but not recommended if you have an acidic tummy.

 

4 tsp. fennel seeds

2 tsp. coriander seeds

1 tsp. black peppercorns

1 tsp. coconut sugar

 

 

Bonus! 

Digestive Tea Masala (Using WHOLE spices)

Tummy grumbles? I keep it on hand and steep it when my stomach’s feeling grumpy. It’s delicious and soothing. If you like it sweet, add a little raw honey. If you’re feeling a little shut down (haven’t been out much?), open your heart a little 

N.B. You can reduce the amount of spices. They’re equal in proportion. Mix them together.

 

Whole spices:

2 Tbsp. Coriander

2 Tbsp. Cumin

2 Tbsp. Fennel

 

Directions: Steep ½ Tbsp.* in 2 cups of boiling water for 10 minutes. Pour through strainer. Sip contentedly.

* If you’re feeling a little shut down (haven’t been out much?) - n.b.: this post was published during the Covid19 Pandemic lockdown, open your heart a little and add 1 tsp. of dried rose petals or and steep altogether. 

 

Ayurveda for a New Year

Print This Page

 

Ayurveda for a New Year

(The unanswered question)

Pantry Staples, Spices, Dry Goods  and a Few Great References 

for a Western Person’s Kitchen

With love from My Little Blue Heron

 

2021 - I'll begin the year with sharing.

In the mood for change? Already an Indian cook? Interested in Ayurveda? You may know so much more than I do (which wouldn't be difficult.) 

Here are references I've found to be jewels. Having these pantry staples on hand make it easier to choose one of these recipes and 'just' cook.

Wishing you peace, love, safety, good health and much happiness,

jane

References 

All links are to abebooks.com 

Please shop where you're happiest!

I like to buy used books.

What to Eat for How You Feel by Divya Alter

 

Everyday Ayurveda Cooking for a Calm Clear Mind: 100 Sattvic Recipes 

by Kate O'Donnell

 

The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well by Kate O’Donnell

 

Everyday Ayurveda by Dr. Bhaswati Bhattacharya

 

 

Indian stores will have all of these ingredients. In the NYC Metropolitan area, try Patel Brothers. There are online Indian grocers, too. Kalustyan’s in NYC has pretty much anything you’re looking for. Quality and prices are both on the higher end. 

When you have your spices and want to put together some masalas, here's a link!

Spices, Sweeteners and Fats

 

(When possible, buy organic spices!)

·      Coriander seeds

·      Fennel seeds

·      Ground turmeric

·      Cumin seeds

·      Whole cloves

·      Powdered ginger 

·      Sunthi ginger (It's an Ayurveda thing)

·      Black peppercorns

·      Cassia bay leaves

·      Dried rose petals or buds

·      Dried rosemary

·      Cardamom pods (green)

·      Cinnamon sticks or granules 

·      Ground Cinnamon

·      Vanilla powder (pure)

·      Kalonji seeds

·      Ajwain seeds

·      Black Cardamom Pods

·      Soma salt (Ayurveda .. again. Kalustyan's (see above) has it, too.)

·      Star Anise

·      Maple Syrup

·      Dried Dates

·      Raisins (Thompson and/or golden)

·      Ghee (Organic is best)

·      Cultured Ghee (if you can find it)

·      Olive Oil

 

 

Legumes and grains

 

·      Yellow split mung dal

·      Red dal

·      Kulthi beans (horse gram) for deep cleansing khichiri

·      White basmati rice (not brown!)

·      Quinoa

·      Amaranth (Rajgiri)

·      Oats (steel cut or regular)

·      Chia Seeds