Kate McMurray Nutrition

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Crazy about Kichadi

Kichadi is a traditional Indian stew/porridge dish touted for its digestibility. Packed with all sorts of micronutrients, fibre, protein and beneficial spices, Kichadi is the ultimate one-pot meal.  According to Ayurvedic tradition Kichadi “fasting”  for 1-2 weeks is recommended for anyone suffering from digestive issues. I feel healthy and well nourished whenever I eat it and that I’m giving my system a little break.  Throw in whatever veggies you’ve got hanging around and make a big batch (I’ve doubled Eva’s original recipe) and you’ve got an easy answer to lunch and/or dinner for a few days.

Digestive Kichadi (adapted from Eva Cabaca)

1 cup brown rice (long grain)
½ cup mung or adzuki beans (mung is traditional, but I didn’t have any – the smaller the better in terms of digestibility)
2-4 tbsp olive oil (or ghee)
2 tsp cumin
2 tsp coriander
2 tsp oregano
6 bay leaves
4-6 garlic cloves (depending on how adventurous you’re feeling!)
½ -1 tsp each fennel and caraway seeds
1 ½ tbsp fresh ginger, grated
6 cups fresh veggies (thus far I’ve used carrots, butternut squash, cabbage, kale and zucchini)
6 cups water
1-2 tsp sea salt
½ cup fresh parsley or cilantro (I prefer the parsley as it’s more subtle)
Soak the beans and rice together overnight.  Rinse and drain. Warm spices and garlic in olive oil until fragrant. Add rice and beans, ginger and water. Bring to a boil and then simmer about 30 minutes. Add veggies and sea salt and cook another 20-30 minutes until veggies are tender and the mixture has a porridge like consistency.  Stir in fresh herbs and season with more salt/pepper if needed.

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3 comments on “Crazy about Kichadi

  1. Amanda
    April 19, 2011

    Is this the same/pronounced “kichiri”? My host family made me eat SOOO much of this in India!

    Lovin’ your blog, Katie darlilng!

  2. katelivingfull
    April 19, 2011

    Thanks man! I’d guess it is the same thing. It’s really just a technique which is why I like it – so much room for creativity.

  3. Pingback: Breakfast Salad | katelivingfull

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This entry was posted on April 19, 2011 by in Nutritional info, Savoury Recipes.
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