Ingredients
-
the base (kitchari):
-
1 cup uncooked brown basmati rice or brown jasmine rice (preferably organic)
-
1 cup split mung bean or yellow lentils (moong dal), rinsed and drained
-
teaspoon sea salt or Himalayan pink salt
-
teaspoon ground cumin
-
teaspoon ground coriander
-
teaspoon turmeric powder
-
teaspoon garam masala
-
teaspoon black mustard seeds
-
the topping (African twist):
-
2 medium sweet potatoes (about 1 pound), peeled and cubed
-
1 large red bell pepper, seeded and chopped
-
2 cloves garlic , minced
-
2 tablespoons olive oil or avocado oil
-
of fresh herbs like parsley, cilantro, mint, or spinach leaves
-
of half a lemon
Directions
Sub_title: Gluten-free, Fermented, and High-fiber vegan comfort food.
Description: This one-pot meal combines the earthiness of black eyed peas, creaminess of sweet potatoes, and exotic spices reminiscent of North Africa. It’s gluten-free, fermented, high-fiber, and can be ready in just 45 minutes!
Ingredients:
For the base (kitchari):
1 cup uncooked brown basmati rice or brown jasmine rice (preferably organic)
1 cup split mung bean or yellow lentils (moong dal), rinsed and drained
½ teaspoon sea salt or Himalayan pink salt
¼ teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon turmeric powder
¼ teaspoon garam masala
¼ teaspoon black mustard seeds
For the topping (African twist):
2 medium sweet potatoes (about 1 pound), peeled and cubed
1 large red bell pepper, seeded and chopped
2 cloves garlic, minced
2 tablespoons olive oil or avocado oil
Optional:
Handful of fresh herbs like parsley, cilantro, mint, or spinach leaves
Juice of half a lemon
Instructions:
1. In a medium saucepan, combine the rinsed rice and lentils along with 4 cups water, sea salt, and spices. Bring to a boil over high heat, then reduce the heat to low and cover the pan. Simmer gently for about 30-35 minutes or until the liquid has been absorbed and the kitchari is tender.
2. Meanwhile, prepare the sweet potato mixture. Place the cubed sweet potatoes, red bell peppers, and garlic into a steamer basket set over 2 inches of simmering water. Cover the pot and cook for about 10-15 minutes or until the sweet potatoes are tender but not mushy. Remove from the heat and transfer to a bowl.
3. Once the kitchari is done, fluff it up with a fork and keep aside. Add the cooked sweet potato and vegetable mix to the same pan and stir well. Cook for another minute or two, until heated through.
4. To serve, divide the hot kitchari between serving bowls and top each portion with a generous amount of roasted vegetables, fresh herbs, and a squeeze of lemon juice if desired. Enjoy your delicious and nutritious African Kitchari!
Note: You can also try adding some chopped nuts or seeds like almonds, walnuts, sunflower seeds, or pumpkin seeds for added crunch and protein.
Steps
|
1
Done
|
In a medium saucepan, combine the rinsed rice and lentils along with 4 cups water, sea salt, and spices. Bring to a boil over high heat, then reduce the heat to low and cover the pan. Simmer gently for about 30-35 minutes or until the liquid has been absorbed and the kitchari is tender. |
|
2
Done
|
Meanwhile, prepare the sweet potato mixture. Place the cubed sweet potatoes, red bell peppers, and garlic into a steamer basket set over 2 inches of simmering water. Cover the pot and cook for about 10-15 minutes or until the sweet potatoes are tender but not mushy. Remove from the heat and transfer to a bowl. |
|
3
Done
|
Once the kitchari is done, fluff it up with a fork and keep aside. Add the cooked sweet potato and vegetable mix to the same pan and stir well. Cook for another minute or two, until heated through. |
|
4
Done
|
To serve, divide the hot kitchari between serving bowls and top each portion with a generous amount of roasted vegetables, fresh herbs, and a squeeze of lemon juice if desired. Enjoy your delicious and nutritious African Kitchari! Note: You can also try adding some chopped nuts or seeds like almonds, walnuts, sunflower seeds, or pumpkin seeds for added crunch and protein. |
