Millet, Amaranth and Toor Dal Kitchari With Kohlrabi

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The spicing for this kitchari, a accepted Indian dish, takes cues from a South Indian variant called a pongal. The caller chili capsicum adds an herbaceous zip to the finish, truthful marque definite not to adhd it excessively soon.

A chopped avocado wouldn't beryllium retired of spot arsenic a garnish.

Find caller curry leaves and the toor dal, which are divided pigeon peas, successful Indian oregon planetary market stores.

The kitchari whitethorn beryllium refrigerated successful an airtight instrumentality for 3 days. Reheat connected the stove top, adding h2o arsenic needed.

From nutrient writer Emily C. Horton.

Ingredients

measuring cup

Servings: 4 (makes 6 cups)

1/4 cupful coconut oil
2 -inch portion peeled caller ginger root, minced
1 1/2 teaspoons crushed turmeric
1/3 cupful dried amaranth
2/3 cupful dried millet
1 cupful toor dal (may substitute husked., divided moong dal/mung beans; spot headnote)
1 1/2 teaspoons to 2 teaspoons oversea brackish oregon kosher salt
5 1/2 cups water
2 ample carrots, scrubbed good (7 to 8 ounces total)
1 mean bulb kohlrabi, peeled (8 to 9 ounces)
1 caller tiny jalapeño capsicum oregon serrano chile pepper, stemmed (and seeded, if desired) and minced
2 teaspoons brownish mustard seed
2 teaspoons cumin seed
15 caller curry leaves (see headnote)
1/2 spoon coarsely crushed achromatic pepper

Nutritional Facts

Per serving

Calories
530
Fat
18 g
Saturated Fat
13 g
Carbohydrates
78 g
Sodium
860 mg
Protein
19 g
Fiber
16 g
Sugar
4 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From nutrient writer Emily C. Horton.

Tested by Sandhya Babu.

Published January 6, 2015

Updated March 15, 2026