Moong Dhal Khitchari
All quantities can be varied to taste
1/2 cup mung beans
1 cup rice (brown basmati is favourite)
4 cups water maybe more
1 tsp each( more or less) of cumin, (ajwain) caraway, mustard and fennel seeds
1/2 tsp each of turmeric and salt
1/4 tsp each of asafoetida (hinge)
1-3 cinnamon sticks or 1/2 – 1 tsp powdered
1 inch ginger finely chopped or sliced
2 tbs ghee (or less and can use oil)
add 2 cups of chopped vegetables; peas, green beans, broccoli, carrots, cauliflower squeeze of lemon juice
How to do it:
Heat water and bring to boil with the beans and rice.
Cover and turn down to simmer.
Toast all spices.
When beans and rice are nearly cooked (still about half the water left in pan)
Maybe 20 mins into the cooking, add in the spices and any vegetables if you are using them. If you like your vegetables firmer add a little later.
Can add a little more water if you like it 'wet' or cook until water absorbed but not overcooked.
Top with chopped coriander and if not a Kapha, more ghee
Tri- doshic – good for all constitution types
leave out mustard seeds for Pitta
Vata type – can add some seeds or nuts to the mix during cooking or at the end – ground or whole.
Kapha may like the lemon juice and some chilli added