Easy Kitchari(即时锅友好!)GydF4y2Ba

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跳到食谱GydF4y2Ba
Lime wedges next to a bowl of Instant Pot kitchari

There’s a lot to love about kitchari, the cozy Ayurvedic porridge made with rice and lentils. It’s comforting, nourishing, infused with warming spices, and incredibly customizable. Our inspired take isInstant Pot friendly,使它成为一个GydF4y2Ba1锅GydF4y2Baand30.-minutedish! Let us show you how it’s done.

香料,鳄梨油,米饭,椰奶,胡萝卜,水和分裂黄色moong dalGydF4y2Ba

What is Kitchari?

kitchari.(also known asKhichuriGydF4y2Ba那GydF4y2Bakhichri, 或者GydF4y2Bakhichdi)is a dish with ancient roots in India. As early as 300 BC, an Indian philosopher and statesman named Chanukya wrote about a balanced meal made from rice, lentils, salt, and ghee or oil (来源GydF4y2Ba)。GydF4y2Ba

kitchari.GydF4y2Bameans “mixture” and the dish is known for containing two main ingredients: rice and lentils (often moong dal). And it commonly includes spices such as turmeric, ginger, and more. In Ayurvedic medicine, kitchari isknown为了帮助解毒和平衡三个DOSHAS。GydF4y2Ba

食谱在使用的香料方面有所不同,可以修改以平衡您的DOSHAS。如果您想了解有关Kitchari,Ayurveda和德赢沙巴体育Doshas的更多信息,请潜水更深GydF4y2Bahere。GydF4y2Ba

烤孜然种子和芥末种子GydF4y2Ba

如何制作kitchariGydF4y2Ba

This recipe starts with toasting cumin seeds and mustard seeds in coconut or avocado oil to infuse the oil with flavor and give the seeds more nuttiness.

Next we add ginger, cardamom, and garam masala for warmth, turmeric for vibrancy, and carrots for a sweet spring addition. For the liquids, we use both water (which is more traditional) and light coconut milk (to add a creamy element).

将椰奶倒入一罐kitchariGydF4y2Ba

White basmati rice and moong dal soak up the flavors and cook in the Instant Pot in just 4 minutes (no soaking required!). TheInstant Pot是一个月的厨师最好的朋友。GydF4y2Ba

But if you don’t have an Instant Pot, that’s okay, too! You can soak the moong dal overnight and use our stovetop instructions.

速溶锅kitchari用胡萝卜GydF4y2Ba

瞬间罐后,它的魔法,它已经准备好了味道测试。虽然不是kitchari的传统补充,但我们喜欢在这里添加椰子酰胺以获得味道的味道。GydF4y2Ba

Holding a bowl of kitchari topped with cilantro and coconut milk

We hope you LOVE this kitchari! It’s:

Comforting
Flavorful
姜GydF4y2Ba
奶油GydF4y2Ba
快速而轻松GydF4y2Ba
& SO delicious!

It’s especially perfect for meal prep because it reheats well. And it feels incredibly nourishing any time you’re feeling under the weather. We love garnishing with fresh cilantro, coconut milk, and lemon or lime to take it up a notch. Pair with your favorite seasonal vegetables (we suggest kale and甜土豆GydF4y2Ba!)享用轻松和均衡的。并且对于严重的风味爆炸,请尝试与我们的GydF4y2BaDIY green curry paste。GydF4y2Ba

More Ayurvedic-Inspired Recipes

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo#vwin沙巴体育minimalistbakerGydF4y2Baon Instagram. Cheers, friends!

关闭一碗kitchari射击了与香菜和椰奶GydF4y2Ba

Easy Kitchari(即时锅友好!)GydF4y2Ba

美味,容易,阿育吠陀灵感的kitchari,即时锅友好!舒适,滋养和加入温暖的香料。只需1罐,需要30分钟!GydF4y2Ba
作者GydF4y2Ba 极简主义贝克GydF4y2Ba
打印GydF4y2Ba
碗kitchari配上椰奶和香菜GydF4y2Ba
4.。5.GydF4y2Bafrom2GydF4y2Ba投票GydF4y2Ba
Prep Time 10.GydF4y2Baminutes
厨师时间GydF4y2Ba 20.GydF4y2Baminutes
Total Time 30.GydF4y2Baminutes
祭品GydF4y2Ba 4.GydF4y2Ba(服务)GydF4y2Ba
课程GydF4y2Ba E.ntree
菜肴GydF4y2Ba 不含麸质那Indian-Inspired, Vegan
冰箱友好GydF4y2Ba 1month
Does it keep? 3.-4 Days

原料GydF4y2Ba

  • 1GydF4y2BaTbspcoconut or avocado oil(或无油的椰奶)GydF4y2Ba
  • 2GydF4y2Batspwhole cumin seeds(或次数为陆地孜然)GydF4y2Ba
  • 1GydF4y2Batsp整个芥菜籽GydF4y2Ba(或者sub half as much mustard powder)
  • 2½.GydF4y2BaTbspfinely chopped fresh ginger
  • 1GydF4y2Ba中等的GydF4y2Bacarrot, halved lengthwise, thinly sliced
  • 1/2杯子GydF4y2BaBasmati白米GydF4y2Ba
  • 3./4杯子GydF4y2Basplit yellow moong dal(或亚红扁豆,但Kitchari通常用Mung Beans制作)GydF4y2Ba
  • 1/2tsp地面豆蔻GydF4y2Ba
  • 1/2tsp加拉姆马萨拉GydF4y2Ba
  • 1GydF4y2Batsp陆地审查GydF4y2Ba
  • 1GydF4y2BatspGround turmeric(plus more to taste)
  • 3./4tspsea salt(plus more to taste)
  • 3½.GydF4y2Ba杯子swater
  • 1/2杯子GydF4y2Ba轻便椰奶GydF4y2Ba(GydF4y2Ba可选的GydF4y2Ba//用于奶油,如果省略,则富裕//较多的水)GydF4y2Ba
  • 1-2Tbsp椰子酰胺GydF4y2Ba(GydF4y2Ba可选的GydF4y2Ba//深度味道)GydF4y2Ba

FOR SERVING可选的GydF4y2Ba

Instructions

瞬间锅GydF4y2Ba

  • In a 6-quart (or larger)Instant Pot那turn the SAUTÉ function to LOW (on the Duo Nova model, do this by pressing the sauté button a couple of times or until the screen reads “low”). Once hot, add coconut or avocado oil (or coconut milk if oil-free), press “CANCEL”, and then add cumin seeds and mustard seeds and stir until toasted and fragrant (the residual heat after pressing “CANCEL” will toast them without burning).
  • 添加除椰子酰胺外的所有剩余成分 - 所以姜,胡萝卜,米,莫贡,豆蔻,加拉姆马萨拉,孜然,姜黄,海盐,水和轻便椰奶(可选//如果吞噬椰奶,蜂牛奶)。搅拌结合。GydF4y2Ba
  • Put on the Instant Pot lid and turn to seal. Pressure cook on HIGH for 4 minutes (it will take about 5-10 minutes for the Instant Pot to pressurize before cooking begins). Once the timer goes off, let the steam release naturally for 10 minutes, then manually release any remaining pressure. If in a hurry, you can carefully quick release.
  • 任选地,加入椰子酰胺以进行味道深度并搅拌。Taste and adjust flavor as needed, adding more salt for overall flavor, coconut aminos for depth of flavor, cumin for smokiness, or garam masala for warming/clove flavor.
  • 我们喜欢用新鲜的香菜和柠檬或柠檬汁装饰,并用蒸或烤蔬菜服务(甘薯是一个最喜欢的!),Naan和自制的绿色咖喱酱。德赢官方首页GydF4y2Ba
  • Best when fresh. Leftovers will keep in the fridge for 3-4 days or in the freezer for 1 month. Reheat on the stovetop, stirring frequently, until warmed (add more water or some vegetable broth as needed if dry).

STOVETOP

  • SOAK MOONG DAL: Add moong dal to a large mixing bowl and cover with water by at least 2 inches. It will expand as it soaks. Soak for 12-24 hours, then drain and set aside.
  • Heat a large rimmed skillet over medium heat. Once hot, add coconut or avocado oil (or coconut milk if oil-free) and whole cumin seeds and mustard seeds. Toast for ~30 seconds or until fragrant, being careful not to burn.
  • 添加除椰子酰胺外的所有剩余成分 - 所以姜,胡萝卜,米,莫贡,豆蔻,加拉姆马萨拉,孜然,姜黄,海盐,水和轻便椰奶(可选//如果吞噬椰奶,蜂牛奶)。搅拌结合。Bring to a gentle boil, then reduce heat and simmer for 20-30 minutes or until moong dal is tender.
  • 任选地,加入椰子酰胺以进行味道深度并搅拌。根据需要味道和调节味道,添加更多盐,用于含盐,椰子酰胺用于味道的深度,烟雾,或加油/丁香味的Garam Masala。GydF4y2Ba
  • 我们喜欢用新鲜的香菜和柠檬或柠檬汁装饰,并用蒸或烤蔬菜服务(甘薯是一个最喜欢的!),Naan和自制的绿色咖喱酱。德赢官方首页GydF4y2Ba
  • Best when fresh. Leftovers will keep in the fridge for 3-4 days or in the freezer for 1 month. Reheat on the stovetop, stirring frequently, until warmed (add more water or some vegetable broth as needed if dry).

视频GydF4y2Ba

笔记GydF4y2Ba

*Cook time and total time listed are for Instant Pot method.
*营养信息是无需任选成分的粗略估计。GydF4y2Ba
*Adapted from our1-Pot Cauliflower Rice Kitchariand管道锅咖喱的月亮dal fry /裂缝黄扁豆汤GydF4y2Ba。GydF4y2Ba

Nutrition (1 of4.GydF4y2Ba服务s)

Serving:1GydF4y2Ba服务GydF4y2Ba Calories:259.GydF4y2Ba 碳水化合物:GydF4y2Ba45.GydF4y2BaGGydF4y2Ba Protein:11。2GydF4y2BaGGydF4y2Ba 胖的:GydF4y2Ba5.GydF4y2BaGGydF4y2Ba Saturated Fat:2。9GGydF4y2Ba 多不饱和脂肪:GydF4y2Ba0.。2GydF4y2BaGGydF4y2Ba Monounsaturated Fat:0.。6GGydF4y2Ba Trans Fat:0.GydF4y2BaGGydF4y2Ba Cholesterol:0.GydF4y2Bamg 钠:GydF4y2Ba4.69mg Potassium:116.GydF4y2Bamg Fiber:3.。3.GydF4y2BaGGydF4y2Ba Sugar:3.。1GydF4y2BaGGydF4y2Ba 维生素A:GydF4y2Ba2643IU 维生素C:GydF4y2Ba3.。1GydF4y2Bamg 钙:GydF4y2Ba70.2GydF4y2Bamg 铁:GydF4y2Ba4.。2GydF4y2Bamg

Did You Make This Recipe?

Tag@vwin沙巴体育minimalistbaker.GydF4y2Baon Instagram and hashtag it#vwin沙巴体育minimalistbakerGydF4y2Ba所以我们可以看到所有的美味!GydF4y2Ba

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Have a question?在手机浏览器上使用计算机上的Ctrl + F或⌘+ f或在手机浏览器上的“查找页面”功能搜索现有评论!需要帮忙?GydF4y2BaCheck out this tutorial!

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  1. kitkatGydF4y2Basays

    Made this the other day and it was ok. It definitely is best on the same day (as mentioned in recipe), since the following day it was mega paste like thick. I diluted with some coconut milk and had with besan chilla so it was fine. I definitely see this being very easy on the stomach on days when you need something simple and gentle. With that being said, your blog provides something for everyone! Thank you!

    • Avatar for Dana @ Minimalist BakerDana @ imaneist BakerGydF4y2Basays

      感谢分享!Kitchari在第2天加起来是常见的。我喜欢薄的水,椰奶,加入更多的盐或小椰子酰胺以保持一些味道。GydF4y2Ba

  2. Amysays

    This sounds amazing! It would be my first time using mung beans/moong dal. Do they need to be the “yellow split” variety for this dish or can they be whole? It seems the split, skinless variety may be what makes the dish what it is?

    谢谢你的建议!GydF4y2Ba

  3. Mosays

    This was really good — easy and comforting on a tough night here in Minneapolis. I used a whole can of full fat coconut milk, and 2 cups of water. Came out creamy and delicious.

    • Avatar for Dana @ Minimalist Baker支持@ Minimalist BakerGydF4y2Basays

      非常感谢可爱的审查,密苏里州,我们o glad you enjoyed it! Next time, would you mind leaving a rating with your review? It’s super helpful for us and other readers. Thanks so much! Xo

  4. Laurasays

    I just made this for lunch and it turned out perfect! Simple, light yet filling and tummy warming. I’ll definitely be having this for dinner with some naan and a kale salad.

    • Avatar for Dana @ Minimalist Baker支持@ Minimalist BakerGydF4y2Basays

      嗨ruj,整个豆荚/新鲜姜黄都是漂亮的照片,但我们使用配方中列出的成分。对困惑感到抱歉!GydF4y2Ba

    • Avatar for Dana @ Minimalist Baker支持@ Minimalist BakerGydF4y2Basays

      你好,是的,红色小扁豆是同一时间。我们哈ven’t tried it with brown rice because we think its longer cook time might cause everything to get mushy. But if you try it, we’d suggest 20-25 minutes high pressure. Let us know if you do some experimenting!

    • Avatar for Dana @ Minimalist Baker支持@ Minimalist BakerGydF4y2Basays

      Hi, we haven’t tried it with brown rice because we think its longer cook time might cause everything to get mushy. But if you try it, we’d suggest 20-25 minutes high pressure. Let us know if you do some experimenting!

    • Avatar for Dana @ Minimalist Baker支持@ Minimalist BakerGydF4y2Basays

      Hi, we haven’t tried it with brown rice because we think its longer cook time might cause everything to get mushy. But if you try it, we’d suggest 20-25 minutes high pressure. Let us know if you do some experimenting!

    • Avatar for Dana @ Minimalist Baker支持@ Minimalist BakerGydF4y2Basays

      Hi, we haven’t tried it with brown rice because we think its longer cook time might cause everything to get mushy. But if you try it, we’d suggest 20-25 minutes high pressure. Let us know if you do some experimenting!