Quinoa Kitchari Sushi
Soaking time: Overnight
Prep time: 1 hour
Cooking time: 30 minutes
Makes: 4 large nori rolls sliced into 6 sushi pieces each
Nourishing, nutritious and delicious vegan sushi made from high protein quinoa and mung dhal!
In Ayurveda, our bodies are an integral part of the natural world and finding balance within that is the key to health and wellness. Sometimes we need to be reminded that we aren't separate from nature but a part of it. Our modern day lives mean that we are sometimes out of sync with the rhythm of nature, the rhythm of the Earth and the rhythm of the seasons. This is why I love eating seasonally as much as possible, it reminds me of the importance of nourishing oneself according to the seasonal changes. Different types of foods help your body to find balance during different times of the year.
The 3 doshas - vatta, kapha and pitta are also ruled by different elements - air, water and Earth. So eating in accordance to both your personal dosh as well as the seasons has incredible benefits for your mind, body and spirit. One of the tridoshic meals that I love is Kitchari, which is traditionally made from a mix of basmati rice, split mung dhal and Ayurvedic spices. Kitchari pronounced 'kich-u-ree' is a traditional Ayurvedic dish that is incredibly healing for the body. It provides vital nutrients to the body while simultaneously detoxifying and cleansing it.
Benefits of kitchari include:
supports gut health and digestion
kickstarts the immune system
rich in potassium, folate, copper, zinc, iron, selenium and magnesium
provides essential amino acids and is a complete protein
maintains bone health
nourishes the tissues of the body
detoxifying and cleansing
comforting, nourishing and affordable
I've created a little spin on the traditional Kitchari by using quinoa, split mung dhal and Ayurvedic spices to make a quinoa kitchari sushi!
Let’s cook ☺
Ingredients for Kitchari (recipe can be doubled):
1/2 cup yellow split mung dhal, soaked overnight
1/2 cup quinoa, soaked overnight
3.5 cups water
3 bay leaves
1 tsp fennel
1 tsp black mustard seeds
1 tsp ground cumin
1 tsp cardamom
1 tsp salt
1.5 tsp turmeric
1/4 tsp black pepper
Ingredients for the sushi
4 nori sheets
1 cup Alfalfa sprouts
1 cup red cabbage sauerkraut
1/2 an avocado, sliced into strips
1/2 a large cucumber or 1 small cucumber, sliced into sticks
Ingredients for avocado creme (recipe can be doubled)
1/2 an avocado
Juice from 1 lemon or 2 limes
1/4 cup fresh coriander leaves
Generous pinch of sea salt or Pink Himalayan salt
Pinch of chilli flakes (optional)
Tamari or soy sauce
Toasted white sesame seeds
Pickled turnips (naturally fermented with apple cider vinegar + pink salt for 2-3 days)
1. 1. Set the Instant Pot Duo Crisp to sauté mode and dry roast the fennel and black mustard seeds until the seeds pop. Add the rest of the spices and roast for a few minutes, stirring constantly. You want them to be nice and fragrant. Add the bay leaves, mung dhal, quinoa and water. Set Instant Pot to pressure cook mode and cook for 25-30 minutes.
2. To make the avocado crème – combine all ingredients into a food processor and blend until smooth.
3. To assemble the sushi: place nori sheet onto a sushi mat and gently spread a thin layer of quinoa Kitchari onto the nori leaving about a thumb length space on two opposite sides of the nori sheet. About a quarter way from the edge of the nori sheet make a parallel indent into the quinoa Kitchari so that the fillings can sit nice and snug. First place the cucumber sticks, avocado strips, sauerkraut and then the alfalfa sprouts on top of each other along the indent. Gently fold the nori sheet over the indent with the fillings intact and roll firmly into a nori roll. Using the sushi mat roll the mat around the nori roll tightly to hold into place and allow to rest while you roll the others. Once the rolls have set, gently remove the sushi mat and using a sharp clean knife, slice the roll into 6 pieces.
4. Serve with the avocado crème, tamari, toasted white sesame seeds and pickled turnips. Enjoy!
Recipe by Mira Weiner
Styling & Photography by Samantha Lowe