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Traditional (But Oil-FREE) Indian Khichdi (Kitchari)

Wondering how to temper Indian spices without Ghee and/or oil? Here's how its done in this traditional Indian comfort food dish introduced on our most recent episode of "Cook, Chat & Chow Down" with Dr. Patel and his lovely wife Jessica, cooking and discussing Type 2 Diabetes prevention and reversal, which we did recently in the

Vegan Cooking Level: Advanced

(Serves 4-6 people)


Grains & Beans:

½ cup Brown Rice (soak 6 hrs in water and then drained) (alternative, use White Rice (soak 30 mins) ½ cup Quinoa + ½ cup Moong dal (Green Split lentil) (both soaked together in water for 10-15 mins and drained)

4 ½ cups of water (ratio of grains/lentil mix to water is 1:3)

*Dry Whole Spices & Nuts: 1 teaspoon mustard seeds 1 teaspoon cumin seeds 1 Bay leaf 1 twig of Neem leaves (optional) 1-2 Cinnamon Sticks 2 Star Anise 2 Cloves 1 Dried Red Chili 10 Peanuts (optional) 10 Almonds (optional) 10 Cashes halves (optional)

*Dry Ground Spices: 1 teaspoon Garam Masala 2 teaspoon Turmeric powder ½ teaspoon Asafoetida (hing) 1 tablespoon cumin

1 tablespoon coriander powder 1 tablespoon dried Neem leaves powder (optional) 1 tablespoon red Chili powder (adjust according to taste) 3/4 tablespoon salt (adjust according to taste)

*(INSIDER TIP: Dr. Patel's father, who joined us in the meal, added that you can just get a spice mix called "Kitchari" from any Indian spice shop which includes all of these spices and just use several tablespoons of that instead of each separate one, if you do not own all these dried or whole spices, which many beginners do not!)

Veggies: 2-3 cloves of garlic, chopped 1 tablespoon ginger-green chili paste (or half chopped, each)

1 medium size red or white onion, chopped 1 medium sweet potato, chopped 1 medium purple potato, chopped (if not available then 2 sweet potatoes or white potatoes instead) 1 Japanese eggplant, chopped 1 cup frozen mixed vegetables (peas/corn/carrots)


Step 1: Turn on InstantPot and put on saute’ mode. After 30 seconds of turning the Saute’ mode, put the whole mustard and cumin seeds. After the seeds start popping, add star anise, clove, cinnamon, bay leaf, dry red chili and Neem leaves. Within a minute you will smell the aroma of these whole spices and then you add the peanuts/almonds/cashews and chopped garlic and ginger-green chili paste and give it a stir.

Step 2: Within a minute of the garlic and ginger/chili paste, add the rest of the chopped veggies and all dry ground spices (turmeric/garam masala/asafoetida/neem powder/cumin-coriander powder/red chili powder and salt. Add 4.5 cups of water and give it all a good stir. Close the Instapot lid and put it on manual cooking mode for 10 mins.

Step 3: After 10 mins of cooking time, use a natural release to let sit a few minutes till the pressure comes down so you can open the lid. Your tasty, nutritious and wholesome hot Khichdi is ready to eat!

CONTACT DR. PATEL: Want help reversing your Type 2 Diabetes or improving your Type 1 Diabetes need for medications with a whole food plant-based diet and in the Tampa, FL area? HEre's Dr. Patel's contact info!

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