If you’re looking for a new and healthy breakfast option, Akil Panisamy, M.D., recommends the Ayurvedic dish, masala kitcheri. This meal can help with rejuvenation, detoxification and reducing inflammation. Kitcheri, a combination of rice and split yellow moong dal forms, is an easily digestible complete protein with a slight bitter taste.
- 1 cup uncooked white basmati rice
- ¼ cup split yellow mung dal
- 4 teaspoons ghee
- 1 teaspoon cumin seeds
- 1 piece (small stick) or ½ teaspoon cinnamon
- 4 cloves
- ½ teaspoon black peppercorns
- 6 medium curry leaves
- ½ cup onions, finely chopped
- ¼ teaspoon ginger powder
- 1 clove garlic, finely minced
- ½ cup carrots, chopped into ½ inch pieces
- ¼ teaspoon turmeric powder
- ½ teaspoon coriander powder
- 4 cups vegetable stock or water
- 1 teaspoon salt
- Soak the rice and yellow mung dal mixture in water for at least 30 minutes. Drain well and set aside.
- Heat ghee in a pot or pressure cooker and add the cumin seeds. When it sizzles, add the cinnamon, cloves, black peppercorns and curry leaves.
- Add onions and sauté them until translucent.
- Add ginger and garlic. Sauté for about 2 minutes.
- Add chopped carrots and cook for another minute.
- Add the remaining spices and mix well.
- Mix in the drained rice and dal mixture and stir well.
- Add water and salt and bring to a boil.
- Close pressure cooker and cook on high heat for 3 – 4 whistles (one whistle is around three minutes).
- If you’re using a pot on a stove top, ensure the water level is about 2” above the top of the contents. Cook on low heat, stirring occasionally, until most of the liquid is absorbed — usually about 30 minutes.
- Serve while hot.