15 Apr Food for Your Body & Mind: Sweet Potato Kitcheri
Kitchari is not only the ultimate Indian comfort food, unlike most American comfort food, it’s healthy nourishment for the body, mind, and soul. Kitchari has been used in Ayurveda (a sister science of yoga and one of the oldest healing sciences in the world) for thousands of years to balance the different biological energies (doshas) of the body. By varying the spices and vegetables around a base of basmati rice and mung dal, different healing properties can be achieved. This particular recipe was adapted from “Ali’s Favorite Kichadi Recipes” – a handout from an Ayurvedic workshop I took with Jacqueline St.Pierre at Sukha Yoga in Austin, TX. I made a few changes from the original – one notable one, I used coconut oil in place of ghee. This made the recipe vegan, but it likely changed the Ayurvedic properties as ghee is considered healing. Regardless, I find this version incredibly delicious, nourishing, grounding and comforting. I can’t stop smiling while I’m eating it! 😍
Sweet Potato Kitchari
1 cup mung beans (soaked and rinsed)
2 TBSP coconut oil
10 green cardamom pods (split pods and remove seeds)
10 whole cloves
10 black peppercorns
3 inch cinnamon stick
3 bay leaves
1 regular sweet potato
1 Japanese sweet potato
1 cup basmati rice
2 inches fresh ginger (finely chopped or grated)
3 TBSP shredded coconut
2 tsp tumeric
1 cup cilantro leaves
1 cup frozen green peas
1 TBSP Braggs Liquid Aminos
Rinse mung beans and soak overnight (or min 4 hours) Soaking reduces antinutrients (like lectins) in beans and makes them more digestible and increases nutrient bioavailability. Rinse and soak the rice while the kitchari is cooking.
Blend ginger, coconut, tumeric and cilantro with enough water in a blender to blend easily.
In a large pot, melt the coconut oil over medium/low heat and saute cardamom seeds. cloves, peppercorns, cinnamon stick, and bay leaves for a few minutes. Then add the blended spices and saute for a few more minutes until lightly cooked.
Next add the mung beans (discard the soaking water and rinse before adding beans), and sweet potatoes and cook for a few more minutes. Add 4 cups of water and bring to a boil. Turn heat to simmer and cook for 45 minutes, or until the mung beans are completely broken down.
Add the rice (discard soaking water and rinse before adding rice) and cook another 2o minutes until the rice is fully cooked. Add more water as needed.
Add frozen peas and cook 2 more minutes.
Remove from heat and stir in Braggs Liquid Aminos.
Garnish with shredded coconut
Makes great leftovers for a couple days. Enjoy! 🤗🌱🌅