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Healing Kitchari – Turmeric Spiced Brown Rice, Lentils, Veggies

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My son Johnny has been diagnosed with severe spectrum egg and dairy allergies, in addition to his serious eczema. We have developed a gut health-focused diet in order to complement strategies we have learned through years of doctors’ visits. Thanks to this major lifestyle overhaul, along with a few environmental changes (e.g. eliminating chemicals used in the house), my son is finally both happy and healthy! Take a look at my diet guide for managing my son’s allergies and eczema through food.

Further Food Nutritionist Commentary:

Compared to raw broccoli, when broccoli's steamed, it provides special cholesterol lowering benefits and has a strong impact on body's detoxification system and heart health. While it's a member of the cruciferous vegetable family,along with brussel sprouts, cauliflower and cabbage, a cup of broccoli contains as much vitamin C as an orange and is a source of fiber, zinc, potassium, iron, magnesium, beta carotene, vitamin B1, B2, B3, B6 and K. Looking for a new way to use broccoli in your meals? Try roasting it with a sprinkle of parmesan cheese on top! While ginger is reknowned for its use of 'stomach problems' (e.g. motion sickness, morning sickness, colic, upset stomach, gas, nausea and/or diarrhea), in the Asian culinary world, fresh, dried or ground ginger are widely used. For every 100 g of ginger, it contains 80 calories, no cholesterol and contains some essential vitamins and minerals, such as potassium, manganese, copper, magnesium, pyridoxine and pantothenic acid.

By Nikki Nies, MS, Nutritionist
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Healing Kitchari – Turmeric Spiced Brown Rice, Lentils, Veggies

  • Prep Time:5 mins
  • Cook Time:35-40 mins
  • Servings: 3

Ingredients

1 cup brown rice (washed)
½ cup split peas or lentils
1 onion
1 tablespoon olive oil
1 cup broccoli (chopped)
1 cup carrots (chopped)
2 cups spinach
2 cloves garlic (minced)
3 teaspoons ginger (grated)
2 teaspoons turmeric powder or 2 teaspoons Daily Turmeric Tonic

Instructions

  1. In a large sauce pot, on a medium heat, brown onion in olive oil.
  2. Add turmeric powder.
  3. Add brown rice and split peas (or lentils), pour two cups of water to prevent sticking, add more water as needed.
  4. Once rice and peas are cooked almost through (90%) after about 20-30 minutes, add vegetables.
  5. Turn down to a low heat.
  6. Cook until rice is fully cooked.

Photo Credit: Shikha Sharma

In a large sauce pot, on a medium heat, brown onion in olive oil. Add turmeric powder. Add brown rice and split peas (or lentils), pour two cups of water to prevent sticking, add more water as needed. Once rice and peas are cooked almost through (90%) after about 20-30 minutes, add vegetables. Turn down to a low heat. Cook until rice is fully cooked. Photo Credit: Shikha Sharma

Nutrition Information

Per Serving:  Calories: 248; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 66mg; Potassium: 458mg; Carbohydrate: 46g; Fiber: 12g; Sugar: 8g; Protein: 12g

Nutrition Bonus:  Vit A: 184%; Vit C: 65%; Iron: 17%

 

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9 thoughts on “Healing Kitchari – Turmeric Spiced Brown Rice, Lentils, Veggies

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  5. Lee

    Gotta say, this is an awful dish. I have been cooking vegan meals for over 15 years and this may be the worst. No salt in rice or lentils? It smelled awful and tasted worse. Threw the whole thing away after half a bottle of hot sauce didn’t help it.

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