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Kitcheree (Mung Beans and Rice): A 3HO Family Staple

By Sat Kartar Singh

This dish is “pre-digested” and is excellent for the sick, the elderly, and young children.

1 cup mung beans
10 cups water
1-inch piece of Kombu seaweed
1 cup basmati rice
2 yellow onions, chopped
2 inches ginger, peeled and chopped
5 cloves garlic, chopped
3 carrots, peeled and chopped
5 stalks celery, chopped
2 zucchinis, chopped
1 small crown broccoli, chopped
1 tablespoon cumin powder
1 teaspoon turmeric
1 teaspoon chili flakes
1 teaspoon coriander seeds
1 teaspoon cumin seeds
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon sea salt
1 teaspoon Braggs Liquid Aminos or soy sauce
1 teaspoon extra virgin olive oil per serving

Soak beans overnight. Wash and rinse the beans. Bring water to boil, add beans and kombu seaweed, and let it boil over medium-high heat for approximately 45-50 minutes until soft and the beans open.

Then add the onions, ginger, garlic, carrots, and celery and let cook for 30 minutes.

Then add the rice and let it simmer for another 20-25, stirring often, this where the kitcheree could burn; cook until rice is done. You can add the spices here or any time, as long as they cook for a bit.

Add broccoli, zucchini, and a little more water. Continue cooking for 5 minutes. The consistency should be that of a thick soup.

Turn off heat and let cool for 10-15 minutes. If a thinner dish is desired, add more water. Add Braggs or soy sauce to taste. You can also add one teaspoon of extra virgin olive oil or ghee per person.

Sat Kartar Singh is a highly creative and conscious chef with a holistic approach to cooking. He tells us in his new cookbook, “When you eat well, you feel well. It’s as simple as that. Meals shouldn’t make you feel bloated and stuffed. They should nourish. They should be filling, but not fill you up…You often need to have an unhealthy experience to appreciate a healthier one. That was how I discovered my new-found passion for food and wellbeing…It was during my own personal rejuvenation and renaissance that I found my new approach to cooking.” This recipe is taken from his Happy Belly cookbook and is one of his signature dishes.