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Nutritional Info
  • Servings Per Recipe: 9
  • Amount Per Serving
  • Calories: 79.1
  • Total Fat: 2.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 667.5 mg
  • Total Carbs: 12.4 g
  • Dietary Fiber: 4.2 g
  • Protein: 3.6 g

View full nutritional breakdown of Khichadi Indian stew, with vegetables calories by ingredient
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Khichadi Indian stew, with vegetables

Submitted by: MENTAL_SURFEIT

Introduction

A soothing and savory North Indian/Nepalese bean stew to serve over rice, or as a soup. A variant of this soup is commonly used in Ayurvedic cooking for cleansing and balancing the body. Supposed to be very easy to digest, and very good for recovering from illnesses. Think of it as a vegetarian chicken soup. Low-fat, good source of fiber, vitamins, protein. And yummy. A soothing and savory North Indian/Nepalese bean stew to serve over rice, or as a soup. A variant of this soup is commonly used in Ayurvedic cooking for cleansing and balancing the body. Supposed to be very easy to digest, and very good for recovering from illnesses. Think of it as a vegetarian chicken soup. Low-fat, good source of fiber, vitamins, protein. And yummy.
Number of Servings: 9

Ingredients

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    For tempering spices:
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    Olive Oil, 1 tbsp
    Cumin seed, 2 tsp
    * Cardamom seeds, 1.5 tsp (remove from seedpods if necessary)
    Mustard seed, yellow or brown, 1 tbsp
    * Asafoetida powder (Indian spice; also called "hing"), 0.5 tsp
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    To add to spices:
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    Water, ~ 6 cup
    Split Mung Beans, rinsed 1.75 cup
    * Collards or kale, 1 cup, chopped
    * Carrots, raw, 1 cup, chopped
    * Dried Shiitake Mushrooms, 8 mushrooms
    Ginger Root, grated, ~ 2 tsp
    * Dried Hot red chile pepers, 5 peppers
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    After cooking:
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    * Salt, 2.5 tsp
    * Fresh cilantro, chopped (optional garnish)
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    (* = optional, but recommended)

Directions

1. Wash and prep all ingredients
2. Put oil and spices for tempering into a soup pot
3. Heat on medium-high until spices audibly pop
4. Add water, beans, chiles, ginger, and vegetables. (Note: if you want to use a more delicate green, like spinach, add toward the end of the cooking time.)
5. Stir, cover, and bring to a low boil for about 30 minutes, or until beans are soft and start to lose their shape.
6. Toward the end you may need to add more water if the beans absorb it all. If you want a more soupy consistency, add more water.
7. Remove from heat, and add salt to taste.
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As a soup/appetizer:
Serve 1 cup over 1/2 cup steamed basmati rice, and top with 2 tsp chopped fresh cilantro. Makes about 9 1-cup servings - if you keep it "stew" consistency and don't add too much water.
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As a main dish:
Serve about 3 cups over 3/4 - 1 cup basmati rice. Top with 4 tsp fresh chopped cilantro. Makes about 3 3-cup servings - if you keep it "stew" consistency and don't add too much water.
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If you dilute to make a thinner soup, adjust nutritional info to account for the total volume you've prepared. Nutritional info here is for 9 1-cup servings.
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Nutritional information includes all optional ingredients except cilantro and asafoetida.

Number of Servings: 9

Recipe submitted by SparkPeople user MENTAL_SURFEIT.






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