A simple ayurvedic one-pot meal

A twist on the traditional Kitchadi, this delicious comforting one-pot meal uses the basic ingredients of Kitchadi (white rice, mung beans, ghee) along with an augmenting and extractive vegetable to form a simple ayurvedic balanced bowl.

Read more about the ayurvedic balanced bowl and augmenting / extractive foods here

Ayurvedic One-pot meal

Serves: 1

Prep-time: 10min

Cook-time: 10min in a pressure cooker or 25min on the stove-top

Ingredients

• 1/4 cup white rice

• 1/8 cup split yellow mung beans

• 1 medium carrot

• handful fresh spinach leaves

• 1/4 tsp cumin seeds

• 1 medium bay leaf

• 1 cardamom pod

• Pinch turmeric powder

• Pinch fenugreek powder

• 1/4 tsp salt

• 1/4 tsp grated fresh ginger

• fresh coriander

• lime

• 1 tbsp ghee

Method:

1. Heat the ghee in a pressure cooker on medium heat and add bay leaf, cardamom and fennel seeds and cook for about a min or until the spices change colour (be sure not to burn).

2. Add fresh ginger and cook for about 30sec or till the ginger changes colour.

3. Add rice, mung beans, chopped carrots along with salt, turmeric and fenugreek powder and stir to coat. Cook for 3-4 minutes.

4. Then add 1/1.25 cups hot water. Close the pressure cooker and cook for 3 whistles and take it off the heat. Allow the pressure to release naturally.*

5. Add more water till you achieve the desired consistency.

6. Then add chopped spinach, fresh coriander and a few drops of lime juice.

7. Cover the lid and let sit for around 5 minutes allowing the tastes and elements to harmonise. Serve warm

8. *If using a pot, add carrots about midway through the cooking process - cook time will be round 30min

Variations/Add-ons:

You can make a wide variety of one-pot dishes using different grains, legumes, vegetables and spices. Below is a list of sattvic foods to choose from. Just make sure to keep the proportions right (Grain 30%, augmenting veggie 30%, legume 20% and extractive veggie 20%). Happy cooking :)