This vegetarian winter stew recipe from the culinary team at The Ranch is a great way to get a healthy lunch or dinner on the table in minutes.
This healthy stew is inspired by traditional Ayurvedic Kitchari, a one-pot meal that combines rice and mung beans seasoned with spices and vegetables. This particular combination creates a balancing effect on the three bodily doshas or life forces: vata, kapha, and pitta.
1 cup mung beans or red lentils, washed
1 cup brown rice
1 large carrot, peeled and cut into dice
2 celery stalks, diced
2 cups seasonal vegetables, cubed (butternut squash, carrots, parsnips, kohlrabi, sweet potato)
2 inches ginger, minced
2 garlic cloves, minced
1 tsp ground turmeric
1 tsp coriander seeds
1 tbsp. winter spice blend (equal parts cinnamon, ginger, cardamom, star anise, and slightly less nutmeg, clove,)
or, substitute with spices you prefer
2 tbsp. ghee or coconut oil
1 dried shiitake mushroom
1 bay leaf
4 cups vegetable broth or water
Salt and pepper to taste
Fresh cilantro or basil, chopped
1/2 cup organic Greek yogurt or coconut cream
- Place the ghee or coconut oil in a soup pot and add the ginger and garlic. Add the spices and toast until fragrant.
- Add the mung beans, brown rice, bay leaf, dried shiitake, vegetable broth, and season with some salt. Cover with a lid and cook on medium-low heat for 15 minutes or until the rice and beans soften.
- Remove the shiitake mushroom, slice thinly and return to the pot.
- Stir in the diced vegetables and add more vegetable broth if need.
- Season to taste with salt and pepper and let cook for another 10 minutes or until the vegetables are cooked. Remove the bay leaf from the stew.
- Finish by adding the chopped greens and stir.
- Serve hot with a dollop of Greek yogurt or coconut cream, freshly chopped cilantro and lime slices.