Time for cooking: 45min.
Servings: 5-6 people
Type: Main Dish
Ingredient
- 3/4 cup brown rice rinsed & soaked (1-2 hours)
- 1 cup green split peas with skin rinsed & soaked (2 or more hours)
- 1/2 cup orange lentils rinsed & soaked (2 or more hours)
- 6 garlic cloves minced
- 1 medium size onion thinly sliced length wise
- 1 cup cubed carrots
- 1.5 cups tightly packed broccoli
- 1/2 cup green peas (frozen or fresh)
- 2 cups tightly packed cauliflower florets (big florets)
- 2 cups organic kale
- 1.5 inch ginger minced
- 2 medium red tomatoes cut in cubes
- 2 green chilies (optional)
- 3.5-4 cups of water (for cooking)
- 2 tsp unrefined salt
- Fresh coriander chopped for garnish
Spices
- 1.5 tsp cumin seeds
- 3tsp ground coriander
- 1tsp ground turmeric
- 1tsp ground mango powder
- 1/2 tsp ground black pepper
Method
Heat a pressure cooker, and add cumin seeds. Let it dry roast on medium heat. Once aromatic, add the onions. sprinkle some water and sauté the onions until brown.
Now, add the carrots, half broccoli, cauliflower, ginger and garlic. Stir for 2 minutes.
If the food sticks to the pot, sprinkle water instead of oil. Now, add all the remaining spices. Stir for good 5-6 minutes.
Now, add the tomatoes, chilies and let it sweat partially. Once done, add the rice and all the lentils. Stir well so that everything is well incorporated.
Now add the water, salt and mix everything together. Pressure cook for 2-3 whistles. Soaked rice and lentils should be soft in about 15 minutes.
once the pressure is released, open the lid and check of readiness. Add more hot water if the khichdi looks very thick. stir well.
now add the remaining veggies including broccoli, green peas, and kale. Stir well. Cover again with the lid for 6-7 minutes. The raw veggies will also get steamed due to the heat.
Before serving add fresh coriander and if you don’t like it, you can skip or add any of your favorites’ herbs.
Nutrition Tip: If you cut your broccoli and allow it to sit for 40 minutes, this give the myrosinase and glucoraphanin enough time to activate sulforaphane. These are cancer fighting compounds. As mentioned, sulforaphane is heat resistant, and once activated, you can then cook and the health benefits stay in tact.
Disclaimer: Always consult your GP/PHYSICIANS. This article is no way giving you any medical recommendations or asking you to override your doctor’s advice. Nurture Yourself is not responsible for any health issues you may have or develop in future.