July 23, 2019

HEALTHY FOOD FOR TWO: Quick and tasty Ayurvedic soup

By Ania Robertson
As my regular readers may know, I generally cook simple meals that support digestion, and I create my own dishes based on whatever is in my pantry. However, for this recipe, I felt it is my duty to be true to the ancient dish called kitchari. That is why I decided to present the original recipe that is posted at the website of The Ayurvedic Institute.
Kitcheri means mixture. It combines protein and carbohydrates in a single dish, usually a grain and a legume, and is one of the best balancing and complete meals in Ayurveda. Kitcheri is nourishing and an easy-to-digest soup that is great after a holiday season full of hard-to-digest food.
1/4 cup Basmati rice
1/2 cup Mung Dal (yellow split)
3 cups water (approximately)
1 cup zucchini, asparagus and sweet potato
1/2 inch ginger root, grated
1/4 teaspoon mineral salt
1 teaspoon ghee
1/4 teaspoon coriander powder
1/4 teaspoon cumin powder
1/4 teaspoon whole cumin seeds
1/4 teaspoon mustard seeds
1/4 teaspoon turmeric powder
1 pinch Asafoetida (Hing), can be found in Indian stores
handful fresh cilantro leaves

Carefully examine rice and dal to remove any stones. Wash each separately in at least 2 changes of water. Add the 3 cups of water to the rice and dal and cook covered until it becomes soft, about 20 minutes.
While that is cooking, prepare vegetables, and cut them into small pieces.
Add the vegetables to the cooked rice and dal mixture and cook 10 minutes longer.
In a separate saucepan, sauté the seeds in the ghee until they pop, then add the other spices. Stir together to release the flavors.
Stir the sautéed spices into the cooked dal, rice and vegetable mixture.
Add the mineral salt and chopped fresh cilantro and serve.
Ania Robertson is a certified life coach with additional certification in Ayurveda and Feng Shui.

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