Sharing this basic recipe for an Indian staple called kitchari. It’s a rice and lentil porridge with vegetables and spices. I’ve streamlined this (so it’s not authentic) by using curry powder. You can use any type of rice (basmati, jasmine, white, or brown) and any type of lentil or split pea. Split peas and brown rice will take longer to cook. For the vegetables try diced carrots, diced potato, diced onion, cauliflower florets, thinly sliced kale, thinly sliced Swiss chard (start stems before the leaves, add leaves at the end). If you love cilantro, add a bunch of minced cilantro at the end to brighten it up. If you’re following The Migraine Relief Plan, use 2 bunches of green onions instead of one regular onion and split peas instead of lentils.
Indian-inspired rice and lentils (kitchari)
Ingredients
- 1 cups basmati rice (190 g) organic, rinsed and drained 3 times. Can sub jasmine, white, or brown rice
- 2 tablespoons coconut oil organic, extra virgin
- 1 large onions any color, diced, OR 2 bunches green onions, thinly sliced for migraine diet
- 1 tablespoon curry powder
- 1/2 teaspoon sea salt omit for low-sodium, migraine, Meniere's diets
- 6 cups chicken stock (low-sodium) can substitute filtered water or vegetable broth
- 1/2 cup lentils any type, or split peas if following The Migraine Relief Plan
- 3 carrots peeled and diced or sliced
- 1 bunch kale thinly sliced
- 1 bunch Swiss chard thinly sliced, stems sliced and added first
- 1 bunch cilantro minced, omit if you hate it
Instructions
- Rinse the raw rice and lentils in filtered water three times, or until the water runs clear. Drain well and set aside.
- Set a large pot with a lid on medium heat and melt the oil until shimmering.
- Stir in the onions or scallions and sprinkle over the curry powder and salt if using. Sauté until golden brown, stirring often. Add carrots, kale, Swiss chard stems, rice, lentils, and broth or water and mix well.
- Put on the lid, bring to a boil, and then turn heat down to a simmer (a few bubbles here and there). Cook for 60 minutes, checking after 45 to see if lentils are tender.
- Once lentils are cooked, stir in Swiss chard leaves and cook for 5 minutes until soft and bright green.
- Remove from heat and stir in minced cilantro if using. Serve in bowls with melted ghee, butter. or olive oil and additional sea salt.
Hi! I’m new on the migraine plan and recently ordered your book. I’ve enjoyed many of your recipes from the book and this one looks great too! I’m a huge fan of lentils and was disappointed when I read it’s not on the plan but I see it here in this recipe. Are lentils ok to eat for migraine? Thank you for the help!