- 3 tablespoons of mung dala,
- 3 tablespoons of rice,
- half a carrot
- spices on the tip of a teaspoon: black pepper, turmeric, asafoetida, yellow mustard, kalingi, 4-5 fruits of barberry, a pinch: leaves of shambhala, curry leaves,
- salt to taste
- 1-2 tablespoons of vegetable oil.
- Rice and mung gave rinse and fill with water at room temperature overnight in different plates.
- Rinse the mung dal, pour in 300 ml of boiling water. Cook under the lid over medium heat for 20-25 minutes.
- Rinse the rice and put to the mung dal.
- Wash the carrots, peel, cut into cubes and put in rice with dahl.
- Bring to a boil, make the fire minimal, cover and simmer for 15 minutes.
- Put salt and spices, mix, turn off the heat and leave the dish to insist under the lid for 10-15 minutes.
- Put rice with dahl on a plate, season with vegetable oil, mix.
- Serve with whole grain bread.
- Bon Appetit!
Dal is very much appreciated in India. It was in India that Dal cooked with rice. And this dish is called Kichri. It is believed that cereals in combination with legumes are absorbed by 80%. Dahl needs to be well digested so that it is better absorbed. Spices make it easier to digest and better absorb legumes, so add asafoetida and curry leaves to bean dishes.
- beans mash-1 st.
- 1 carrot
- sweet pepper-1 pc
- large tomato-1 pc
- ghee-1 tbsp
- water-4 tbsp.
- ginger (skill ground) - a pinch
- spices for masala:
- Indian Bay Leaf (Malabar Cinnamon Leaf)
- cinnamon-1 pinch
- cardamom -1 pinch
- turmeric-2 pinch
- indian curry-2 pinch
- pinch of asafoetida
- cumin pinch
- chili - a small piece without seeds and partitions
Step by step recipe
Add mung bean to boiling water. Cook for about 40 minutes.
When the mung be opened, salt to taste.
Cut carrots and bell peppers (preferably red).
Add ghee to a hot pan.
Add, constantly stirring, spices for massala (ground spices are added last, because they burn quickly)
Almost immediately add carrots and sweet peppers, fry in spices until soft carrots. Add ground ginger, mix, remove from heat. If you decide to add fresh ginger, chop it thinly and add right after the carrots.
When the mung be cooked well, add vegetables with spices, cook for 5 minutes.
Add the diced tomato, cook for another 2-3 minutes.
Put chopped cilantro. Stir and remove from heat.
Ghee oil is also used in the preparation of kichari. Generally, many Indian dishes use this oil. Ghee is a term that refers to ghee. But this is not just butter, it is melted and refined, does not contain casein and lactose. And cooking it yourself is very easy.
So kichari with mash.
- Rice - 1/2 cup (basmati is best)
- Mash - ½ cup
- Onion - 1 pc.,
- Ghee oil - 20 g
- Vegetable oil - 2 tbsp.,
- Turmeric –1 tsp,
- Coriander and zira (ground) - ½ teaspoon each,
- Chili pepper - 1 cm
- Water - 2 glasses
- Salt to taste.
Ayurveda tells us that kichari is exactly the dish that balances all three doshas. There is even a kichari diet that helps to lose weight (for weight loss), and also normalizes digestion. Often such a diet is followed after the Shankha-Prakshalana (cleansing the intestines with salt water). Such practices and nutritional adjustments are best done under the supervision of an Ayurvedic doctor.
How to cook kichari for weight loss and health:
First of all, I soaked the mung bean in cold water for 2 hours (you can, in principle, overnight). And only then she started cooking.
I added melted and vegetable oil to the cauldron, then I laid out all the spices so that they warmed up.
Cut thin chilli into thin slices and threw it into a cauldron.
Chopped peeled onions, and sent after the chili. Fried it until soft over medium heat.
Rice washed several times.
Laid out in a cauldron.
I mixed it so that the rice and mung be saturated with the aroma of spices.
Then it was poured with hot water, slightly salted, and left to simmer until all the water was absorbed.
That’s it, the delicious Old Indian Kichari dish is ready!
Healthy, fragrant, diet rice with mash and vegetables:
Products for kichari:
- The basis - mash (mung dal) basmati rice - the volume is individual, as for everything else. It is determined empirically how much you eat per day. For example, 150 ml of rice + 150 ml of masha are enough for me for all 4 meals. Someone will need 100, and someone 200, all individually.
- Melted butter (ghee) - a few tablespoons. Oil can be stored in the refrigerator - solid ghee does not stick to a spoon, on the other hand, the warm one heats up faster. To whom it is convenient.
- Drinking water. The more water, the more liquid the kichari will turn out, up to the soup puree, if you cook for half an hour. About a liter per 150 rice / 150 mash.
- Whole spices: mustard seeds, coriander seeds, zira seeds (cumin), dill or fennel seeds. In the absence of whole can be replaced with ground. Standard - half a teaspoon for 4 servings, then look to taste. He burns strongly - reduce, does not feel - add. Experiments are welcome.
- Ground spices: turmeric (1/2 tsp), asafoetida (a couple of pinch).
- Fresh ginger - 1-2 tbsp. spoons. Dry powder (less) is also suitable, but fresh is better, cut into small pieces of 1-2 mm.
- Salt to taste (usually 1/4 - 1/2 tsp)
Utensils for the preparation and storage of kichari:
- Casserole - it’s better to choose a larger casserole, so Kichari cooks more quickly and evenly, sticks less.
- Stirring paddle, scapula saucer, tablespoon for ghee, plank, knife, sieve.
- Dishes for breakfast.
- Medium measuring cup for cereals.
- Large heat-resistant container with strips of volume for boiling water, per liter and a half.
- Container for soaking mash.
- Three small wide-necked jars / containers for spices.
- Several portioned containers, depending on the number of meals (I have 3 - lunch, snack, dinner). I do not advise using hermetic ones with an elastic band - oil loves to seep into the slot with an elastic band when opening it and spoil it quickly. Washing such a container is many times more difficult than an ordinary spinning one. I also advise you to take containers with multi-colored lids or sign them with a marker, so that it is immediately clear where lunch is and where dinner is. You remember that you need to eat less for dinner than for lunch, right?
- * Thermos, if there is no way to warm at work.
- A good mood is a must.
In the evening - preparation of ingredients
In order not to remember in the morning how much is needed and not to throw it as you have sleeping hands, we do the maximum in advance without haste.
- Measure out how much rice and masha you need the next day. Keep in mind tomorrow's schedule, perhaps you will have a business dinner or donate blood on an empty stomach, skipping breakfast, then you need to take the least.
- Sort out the mung bean (separate the pebbles, trash, sushi).
- Fill the mash with enough cold drinking water in a separate container and cover it (about 0.5 l of water per 150 ml of mash). Soaked at night, it will cook much faster.
In the morning - cooking kichari
Thanks to serious preparation in the evening, a lot of time is freed up with us. We act according to plan.
- Put a boil kettle to pour boiling water into the pan immediately. Saving +3 minutes.
- Pour mash and rice into a sieve. Rinse with cold water. Shake to drain tap water if you don't want to eat it. Place the strainer on an empty mash container so that the residues flow down next to the stove. Also prepare a shovel for stirring - this is important, everything should be at hand, otherwise you risk over cooking spices and getting a bitter dish.
- Heat ghee in a saucepan over medium heat until hot.
- Pour boiling water into a large measuring cup while the oil is warming.
- Pour whole spices into the oil, fry over medium heat until you hear a crackle.
Pour rice with mash
Cook kichari 5 minutes
Cover with a lid and continue cooking
A couple more tips
- If possible, do not use the microwave, I personally warm kichari in a small crock-pot at work, put it directly in a container without a lid and turn on the heating mode for half an hour and close the appliance. It is possible on a battery during the heating season. Alternatively, you can use a thermos and put into the container as needed. Well, if there are no alternatives, then the microwave is still better than eating cold.
- Always carry two sachets of seeds with you - fennel and ordinary peeled sunflower seeds. The first is needed in case of overeating. It is believed that fennel is sattvic, calms all three doshas, gently helps digestion, without raising pitta. The second - in case of shortage. If you feel that the day will be active and you need more calories, then you can add a few seeds to each meal, they are very nutritious and also do not affect the doshas, in reasonable quantities of course.
Well, that’s all - I wish everyone good appetite and good health!