Kitcheri is a ideal credit crunch meal, as a large portion served with steamed vegetables is about 50p a portion. This was given to me by a good friend, Steve Brandon of Harmony Yoga.
This meal is part of his Ayurveda weight loss programme and is very tasty. Thanks Steve for introducing us to this lovely meal!
Mung Dhal (Green split hulled mung beans)
White basmati rice
Unsweetened desiccated coconut
Turmeric, cumin, coriander and fennel seeds
See quantities below for serving sizes.
Wash the rice and mung dahl. Put the oil in a wok (use a wok with lid or a frying pan with a splatter guard, as oil and water can cause hot splashes). Mix in the spices. Heat the oil until warm to release the fragrance of the spices. Add the washed rice and dahl. Add hot water to cover. Boil on high heat for about 5 mins. Add the coconut and salt. Reduce heat and simmer for 25 minutes topping up the boiling water to just cover as necessary. Serve with steamed brocoli, carrot, sweet potato, peas and courgettes.
To serve 1
Mung dahl 1/4 cup (55g), rice 1/4 cup (50g), oil 1/2 tbsp, coconut 1/2 tbsp, salt 1/8 tsp, spices 1/4 tsp of each
To serve 2
Mung dahl 1/2 cup (110g), rice 1/2 cup (100g), oil 1 tbsp., coconut 1 tbsp., salt 1/8 tsp, spices 1/4 tsp of each
To serve 3
Mung dahl 3/4 cup (165g), rice 3/4 cup (150g), oil 1 1/2 tbsp., coconut 1 1/2 tbsp., salt 1/4 tsp, spices 1/2 tsp of each
To serve 4
Mung dahl 1 cup (220g), rice 1 cup (200g), oil 2 tbsp., coconut 2 tbsp., salt 1/4 tsp, spices 1/2 tsp of each
If you like spicy food, please increase spices as this is a mild spiced dish. These portion sizes are large.
This is a staple in our house as it works out about 50p a portion, any leftovers can be frozen or made into soup with the addition of stock. Can also be made with herbs or different dahl for variety. Dahls can be bought from Indian grocery stores and are very inexpensive. If you have never had dahls before, buy a small bag and try and if you love it you can be the larger better value bag next time. The dahl used is split green mung beans, if you can’t find them, you can make with whole mung beans, but it would take longer to cook. This meal is very filling, so if you have it at lunch time, you should stay full until dinner!