IN THIS LESSON

KITCHARI CLEANS BOWL

Method:

  • Prepare your vegetables by chopping them into small, even pieces. Separate them into two groups: harder vegetables

  • In a large pan, melt the ghee over a medium heat. Add the seed mix and cook for 1–2 minutes until they begin to crackle.

  • Stir in the fresh ginger (and optional garlic), cooking for another 1–2 minutes until aromatic.

  • Add the rest of the spice mix and stir through to coat the seeds and ghee.

  • Now add the washed rice and mung dal directly into the pan and stir well, allowing them to become coated in the warm, spiced ghee. Let it all toast gently for a minute or two.

  • Pour in 6 cups of water, then add your harder vegetables. Bring to a gentle boil, then reduce to a simmer and cook for 10 minutes.

  • After 10 minutes, stir in your softer vegetables and continue to simmer for another 10–15 minutes, or until everything is soft and cooked through.

  • Season with salt to taste and finish with a handful of fresh chopped coriander if desired.

Suggested Hard Vegetables:

  • Courgette

  • Carrot

  • Green beans

  • Asparagus

  • Broccoli

  • Sweet potato

  • Fennel

Avoid heavy, gassy veg like white potatoes, mushrooms, aubergine

Suggested Soft Vegetables:

  • Spinach or chard

  • Broccoli

  • Cauliflower

  • Kale

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