Smooth Move Indian-Scented Kedgeree Rice Dish.

By Jackie DeKnock  ,   

June 18, 2020

I love, love, love this delicious 'full-meal' dish that's very quick to make! Kedgeree, (also known as kitcherie, kitchari, kidgeree, kitchiri, or khichuri - legume-and-rice dishes), is best known in Ayurvedic tradition as a complete protein meal; it's also very easy to digest and a cinch to make! Eating this dish exclusively for three to five days is said to purify the digestive organs while cleansing the body of toxins.

  • Prep: 55 mins
  • 55 mins

    55 mins

  • Yields: 8 Servings


1 tablespoon coconut oil or ghee

3 large yellow onions, diced

2 large carrots, chopped

1½ teaspoons cumin seeds*

1½ teaspoons mustard seeds*

1½ teaspoons coriander seeds*

½ teaspoon fennel seed*

½ teaspoon ground turmeric

1 cinnamon stick

1 teaspoon Himalayan sea salt

½ teaspoon freshly ground black pepper

Pinch Grains of Paradise Spice (if you’re lucky enough to have some, a cross between black peppercorn & cardamom)!

2 tablespoons fresh ginger, peeled, finely chopped

1 large tomato, diced

1 cup brown rice, soaked, rinsed

½ cup mung beans, soaked and sprouted, rinsed

½ cup brown lentils, soaked overnight, rinsed

1 cup green beans, fresh or frozen

1 cup green peas, fresh or frozen

4 cups filtered water


2 handfuls of coarsely chopped fresh cilantro, for serving

A splash of love


In a large stockpot, melt the coconut oil over medium heat. Add the onions and saute until tender, next add carrots and heat through.

Add the cumin and mustard seeds and fry just until the mustard seeds start to pop. Stir in the coriander, fennel, turmeric, cinnamon stick, and salt/pepper, Grains of Paradise, then add the ginger and tomato. Cook until fragrant, about 2 minutes. Add the rice and stir well to cover the grains of rice. Next add the mung beans, lentils, green beans, peas and water. Bring to a boil, reduce the heat to low, and simmer, covered, until the rice and beans are soft, about 45 minutes. Add more water if the pot becomes dry while cooking or to achieve a more stew-like consistency. Season again with salt/pepper, to taste and serve garnished with cilantro.

‘High Potency Culinary Essential Oil Blends’.

*These spices can be replaced by culinary essential oil blends to add SuperCharged spice favours to your dishes!

Combine a few drops of food-grade essential oils with 10ml liquid coconut oil. Add a drop or 2 of your essential oil spice blend to your dish as a spice replacement. These essential oils work well, doing double-duty as culinary essential oils: ginger, fennel, dill, coriander, cardamom, cinnamon, citrus, thyme, clove, anise oil, tarragon, peppermint!