Let's Make Kitchari (Indian Lentil Stew)

ghee

🥗Healthier: olive oil

💰Cheaper: butter

Olive oil reduces saturated fat while maintaining flavor.

split mung beans

🥗Healthier: red lentils

💰Cheaper: yellow split peas

Red lentils cook faster and are more affordable.

vegetable broth

🥗Healthier: water

💰Cheaper: homemade broth

Using water is cost-effective and allows for flavor control.

seasonal vegetables

🥗Healthier: frozen vegetables

💰Cheaper: canned vegetables

Frozen vegetables are nutritious and convenient.

Introduce the dish and its benefits.

Add 2 cups of yellow split peas to the pot.

Add 1 onion, roughly chopped.

Add 4 cloves of chopped garlic.

Add brown jasmine rice (amount not specified).

Mix in spices: fennel, coriander seeds, turmeric, fenugreek, ground cumin, and black pepper.

Add a mixture of vegetable stock and water (50/50 ratio).

Bring the mixture to a boil.

Reduce the heat and let it simmer, stirring every 5-10 minutes to prevent sticking.

Cook for about 60-75 minutes until the desired consistency is reached.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens