Anti-Inflammatory Khichri & Tadka

This is halfway between a daal and a risotto; it’s delicious and it’s full of protein, fiber, heathy fats, and flavors. And those flavors? Mostly from health-giving phytochemicals of one kind of another.

You will need

For the khichri:

• 1 oz chana dal
• 1 oz red lentils
• 1 oz brown lentils
• 1 oz quinoa
• 4 oz wholegrain basmati rice
• 1 tbsp chia seeds
• 1 tsp ground turmeric
• ½ tsp MSG or 1 tsp low-sodium salt

For the tadka:

• 2 tbsp avocado oil (or other oil suitable for high temperatures—so, not olive oil on this occasion!)
• ¼ bulb garlic, thinly sliced
• 1 fresh red chili (adjust per heat preferences)
• 1 fresh green chili (adjust per heat preferences)
• 1 tsp cumin seeds
• 6 curry leaves
• 12 twists of freshly ground black pepper

To serve:

• Optional: flatbreads or poppadoms
• Optional: lemon wedges or lime wedges
• Optional: chopped cilantro or parsley

Method

(we suggest you read everything at least once before doing anything)

1) Simmer the khichri ingredients in 5 cups of water, stirring occasionally if necessary, until it has a risotto-like consistency; this will probably take about 30–40 minutes. This time can be greatly reduced by using a pressure cooker, but obviously you won’t be able to check or stir, so do that only if you know what you’re doing cooking those grains and pseudograins in there, and what settings/timings to use for your specific device.

2) Make the tadka when the khichri is nearly ready, by heating the 2 tbsp of avocado oil in a skillet until very hot but not smoking, Add the rest of the ingredients from the tadka section, and cook until the garlic is nice and golden.

3) Pour the tadka over the khichri to serve, with any of the optional accompaniments we mentioned.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Capsaicin For Weight Loss And Against Inflammation
• The Many Health Benefits Of Garlic
• Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
• Why Curcumin (Turmeric) Is Worth Its Weight In Gold
• If You’re Not Taking Chia, You’re Missing Out

Take care!