📝 About This Recipe
This innovative take on the traditional Indian healing dish transforms the classic stovetop porridge into a textured, oven-baked casserole. Featuring a nourishing blend of protein-rich split mung beans and fragrant Basmati rice, this dish is infused with a warm spectrum of anti-inflammatory spices like turmeric, ginger, and cumin. The baking method creates a delightful golden crust on top while maintaining a creamy, melt-in-your-mouth interior, making it the ultimate soul-soothing vegetarian meal.
🥗 Ingredients
The Grains & Legumes
- 1 cup Basmati Rice (rinsed until water runs clear)
- 1/2 cup Yellow Moong Dal (split yellow mung beans, rinsed)
The Aromatic Base
- 2 tablespoons Ghee or Coconut Oil (plus extra for greasing the dish)
- 1 medium Yellow Onion (finely diced)
- 1 tablespoon Fresh Ginger (finely grated)
- 3 cloves Garlic (minced)
- 2 medium Carrots (diced into 1/2 inch cubes)
- 1/2 cup Frozen Peas (thawed)
Spices & Liquids
- 1 teaspoon Turmeric Powder
- 1 teaspoon Ground Cumin
- 1 teaspoon Ground Coriander
- 1/2 teaspoon Brown Mustard Seeds (optional for texture)
- 1 1/2 teaspoons Sea Salt (adjust to taste)
- 3 1/2 cups Vegetable Broth (low sodium, warmed)
The Garnish
- 1/4 cup Fresh Cilantro (roughly chopped)
- 1 whole Lemon (cut into wedges)
- 1/2 cup Greek Yogurt or Coconut Cream (for serving)
👨🍳 Instructions
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1
Preheat your oven to 375°F (190°C). Generously grease a 9x13 inch baking dish or a 3-quart casserole dish with ghee or coconut oil.
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2
In a large bowl, combine the rinsed Basmati rice and yellow moong dal. Cover with water and let soak while you prepare the aromatics; this ensures even cooking in the oven.
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3
In a large skillet or Dutch oven over medium heat, melt the 2 tablespoons of ghee. Add the mustard seeds and wait for them to start popping.
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4
Add the diced onions and carrots to the skillet. Sauté for 5-7 minutes until the onions are translucent and slightly golden at the edges.
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5
Stir in the grated ginger, minced garlic, turmeric, cumin, and coriander. Cook for 1-2 minutes until the spices are fragrant and have toasted slightly in the fat.
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6
Drain the rice and dal mixture thoroughly and add it to the skillet. Stir well for 2 minutes to coat every grain in the spiced oil.
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7
Stir in the frozen peas and sea salt, then pour in the warmed vegetable broth. Bring the mixture to a gentle simmer on the stove.
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8
Carefully pour the entire mixture into your prepared baking dish. Use a spatula to ensure the rice and vegetables are spread in an even layer.
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9
Cover the dish tightly with a lid or a double layer of aluminum foil to trap the steam, which is crucial for the grains to soften.
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10
Bake in the center rack of the oven for 35 minutes.
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11
Remove the foil and bake for an additional 10-15 minutes. This allows the excess moisture to evaporate and creates a slightly crisp, golden top layer.
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12
Remove from the oven and let the casserole rest, covered loosely, for 5-10 minutes. This allows the starches to set and makes for a better texture.
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13
Fluff gently with a fork, garnish with fresh cilantro, and serve warm with a dollop of yogurt and a squeeze of lemon.
💡 Chef's Tips
Always rinse your rice and dal until the water is clear to prevent the casserole from becoming gummy. If you prefer a wetter, porridge-like consistency, add an extra 1/2 cup of broth before baking. For a seasonal twist, swap carrots for butternut squash in the fall or zucchini in the summer. Make sure your baking dish is tightly sealed; if steam escapes, the rice on the edges may stay crunchy. To make this vegan, ensure you use coconut oil instead of ghee and a plant-based yogurt for serving.
🍽️ Serving Suggestions
Serve with a side of cooling cucumber raita to balance the warm spices. Pair with a crisp, fermented pickle or Indian lime chutney for a punch of acidity. A warm piece of garlic naan or toasted sourdough is perfect for scooping up the kitchari. Enjoy with a hot cup of ginger or masala chai for a complete Ayurvedic experience. Add a side of lightly sautéed spinach or kale with lemon for extra greens.