I’ve always loved rice. As a kid I went through a white rice and butter phase; not the most nutritious that’s for sure. Seriously, I bet my mom was going nuts!
While I certainly don’t recommend that, I do believe incorporating organic brown rice into a whole foods balanced diet is very nutritious and beneficial. Not only is brown rice loaded with vitamins and minerals, but fiber and protein as well. It has been shown to boost heart health, decrease cholesterol levels, and lower the risk of diabetes.
These days my absolute favorite way to prepare rice is with a blend of spices creating an ancient Ayurvedic [1] dish called kitchari. The spices blend together creating a powerfully nourishing, easy to digest meal.
While many recipes call for lentils or mung beans, mine does not. You can of course include those if you’d like. Also, if you are able to plan ahead I recommend soaking the rice overnight, covering with filtered water and a tbsp of apple cider vinegar. This helps breaks down the phytic acid content which helps increase nutrient absorption. Plus, it helps the rice cook faster which is always welcomed.
You can add as many vegetables as you’d like. The ones I normally use are cooked spinach, broccoli, zucchini, and/or sweet potatoes.
Kitchari
Servings: 2-3
Ingredients:
- 1 cup organic brown basmati rice
- 1/2 tsp turmeric, ground
- 1/2 tsp cumin, ground
- 1/2 tsp coriander, ground
- 1/4 tsp mustard powder
- 1 inch fresh ginger, minced (if you don’t have fresh, sub 1/2 tsp ginger powder instead)
- 1 tbsp coconut oil
- handful of chopped spinach, steamed or sautéed (about 1.5 cups)
- 1 head of broccoli, steamed or boiled
- handful of cilantro or parsley
- 1/2 lemon, juiced
- Plus any other cooked veggies of your choosing
Directions:
- Cook rice according to bag directions.
- While rice is cooking, mix the spices together in a small bowl and set aside.
- Cook veggies.
- When rice is finished, mix in spices, coconut oil, lemon juice, and veggies.
- Garnish with the cilantro or parsley.
- Serve and enjoy!