Crock Pot Kitchari Recipe

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Ingredients:

Serving

1 1/4 cups yellow split mung dal
6 1/2 cups water
3 tbsp unsalted butter
1/2 tsp ground cinnamon
1/4 tsp ground cardamom
1/4 tsp fresh ground black pepper
1/4 tsp ground cloves
1/4 tsp turmeric
1 bay leaf
1 tbsp chopped fresh ginger
2 tbsp unsweetened dried shredded coconut
1/2 bunch chopped fresh cilantro
1 cup white basmati rice, rinsed
salt
whole wheat tortillas or chapati , for serving

Directions:

Rince the dal and remove any debris. Combine the dal and 6 cups of the water in the slow cooker.
In a medium size skillet, melt the butter over medium heat. Add the ground spices, cook 1-2 minutes, stirring constantly, just to heat and gently toast them. Stir into the dal and add the bay leaf. Cover and cook on LOW for 4 to 5 hours. The mixture will be soupy.
In a blender or small food processor, combine the ginger, coconut, cilantro, and remaining 1/2 cup of water and process until smooth. Add to the cooker along with the rice, cover, and cook on LOW until the rice is tender, 1 to 1 1/2 hours longer.
Remove the bay leaf and season with salt. Serve the soup hot in bowls with some warm whole wheat tortillas or chapatis.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	386.21 Kcal (1617 kJ)
Calories from fat	97.4 Kcal
		% Daily Value*
Total Fat	10.82g	17%
Cholesterol	22.9mg	8%
Sodium	59.81mg	2%
Potassium	49.16mg	1%
Total Carbs	57.18g	19%
Sugars	6.04g	24%
Dietary Fiber	8.45g	34%
Protein	18.31g	37%
Vitamin C	0.2mg	0%
Vitamin A	0.1mg	4%
Iron	23.9mg	133%
Calcium	47mg	5%

Amount Per 100 g
Calories	71.68 Kcal (300 kJ)
Calories from fat	18.08 Kcal
		% Daily Value*
Total Fat	2.01g	17%
Cholesterol	4.25mg	8%
Sodium	11.1mg	2%
Potassium	9.12mg	1%
Total Carbs	10.61g	19%
Sugars	1.12g	24%
Dietary Fiber	1.57g	34%
Protein	3.4g	37%
Iron	4.4mg	133%
Calcium	8.7mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.8

Points
10

PointsPlus

Good Points

low fat,
saturated fat free,
very low sodium,
low cholesterol

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