Indian 'kicheri'

A reset button for your stomach

On Saturday, It’s 'kicheri day' at our Duniya Education School in Varanasi, India. Almost 100 happy kids queue in front of the washing tub in the courtyard, to wash their hands and to grab a large metal thali plate from the basket, to get a big scoop of kicheri, dished out by cook Anju. Slowly the plates turn yellow, because kicheri consists mainly of rice with lentils cooked with turmeric and salt. This dish is also very popular on special festivals like Makar Sankranthi, where large pans of kicheri are prepared in temples or on the streets to give out for free to the poor. Also sick people like to eat it to recuperate or to ease an upset stomach. Kicheri is also usually the first solid food eaten by babies in India. The recipe below is the more 'luxurious' version of the basic dish, which contains nothing more than lentils, turmeric, rice and salt.

AYURVEDIC DETOX

In Ayurveda, eating kicheri for three times a day, for a period from three to seven days, is considered a very healthy way of calming your body, to restore the balance. This meal is easy to digest yet very nourishing and will not cause gas or bloating if you soak your lentils and rice (or buckwheat).

“Especially after the holidays, during which we frequently overfeed ourselves with fat, sugar, calorie rich and nutrient poor food, it may be a wise idea to reset your body, thus increasing your energy levels.”

During Makar Sankranthi, large pans of kicheri are prepared in temples or on the streets to give out for free to the poor.

On Saturday, It’s 'kicheri day' at our Duniya Education School in Varanasi, India.

The main part of this dish consists of soaked mung beans and soaked rice to which you add your choice of vegetables and Indian spices. Vegetables that combine well are broccoli, carrots, celery, cauliflower, kale or fennel. If you didn’t soak your lentils and rice (buckwheat), you may add a little more water. Trust me: soaking is much better to avoid diluting the flavor of the spices with extra added water.

WHAT YOU NEED

• ½ cup diced onion

• 1 ½  tbs ghee or plant based (coconut) oil

• 1 tbs grated ginger

• 1 tbs chopped garlic

• 1 tsp whole mustard seeds

• 1 tsp turmeric

• ½  tsp cumin

• ½  tsp coriander

• 1/2 tsp curry powder, more to taste

• 1 small dried red chili pepper, in small pieces

• ¾ tsp salt

• ¼ cup split mung beans, split lentils (soaked few hours or overnight)

• ½ cup brown  rice (or buckwheat)

• 1 ½ cup water

• 1 cup vegetable broth

• 2 cups chopped vegetables of your choice

• 2 tablespoon chopped cilantro

• squeeze lemon

• 1 diced tomato

WHAT YOU DO

• Saute onion in oil over medium high heat for 2 minutes. Add ginger and garlic, and saute a few minutes more, until fragrant.

• Add spices, pepper, salt and  stir for a few minutes. Add soaked mung beans and brown rice (or buckwheat). Add water, broth and 2 cups chopped (mixed) vegetables. Bring to boil. Cover and turn heat to low, and let simmer for 20 minutes or a little more if needed (rice should be done too).

• Taste and adjust seasoning if needed.

• Spoon into bowls, top with diced tomato and top with fresh cilantro.

ou may want to prepare more and stock your freezer?