30 minutes Vegan Keto Kichari in a Fast Clay Crock - Meat Free Keto

July 17, 2020

30 minutes Vegan Keto Kichari in a Fast Clay Crock - Meat Free Keto

Recipe courtesy of MeatFreeKeto. We converted this to cook in VitaClay.

Ingredients

  • 3 tbsp coconut oil, olive oil or MCT oil
  • 1/2 cup water or broth
  • 2 tsp turmeric
  • 2 tsp cumin
  • 1 tsp ground or grated ginger
  • 1/2 tsp coriander
  • 1/2 tsp ground black pepper
  • 1 tbsp prepared mustard
  • 3 cups (12oz/340g) cauliflower rice
  • 1/2 cup (80g) hulled hemp seeds
  • 1 1/2 cups (350ml) coconut milk or other nondairy milk of choice
  • 1 medium zucchini with half cubed up and half grated 
  • 1 small pepper of choice 
  • 1/2 tsp garlic powder (optional)
  • 1/4 tsp onion powder for a little extra flavor (optional)
Optional garnishes
  • sliced pepper
  • chopped chives

Directions 

  1. In a sauce pan on medium low heat, mix the oil and spices (including the mustard). Let this warm for a minute or two. Transfer to your VitaClay pot.
  2. Add in the cauliflower rice, zucchini, pepper, hemp seeds and coconut milk in your clay pot, and stir until thoroughly mixed.
  3. Add 1/2 cup water or broth in your clay pot.
  4. Set on "Stew" to cook for 20-30 minutes.
  5. Garnish with additional peppers and cilantro or chives if you like. 
Note 1: If you want a thicker consistency, remove the clay lid and cooker cover for the last 5 minutes of cooking, to evaporate any extra liquid, but do not let it cooked out all the liquid to avoid burning on bottom.

    Note 2: you may add in zucchini and pepper on top of the cauliflower mixture after after 15 minutes cooking to preserve better texture. Close cover and cook until tender (about 10 moreminutes).

    Nutritional InformationAmount Per Serving (4 Servings) Calories: 259 Protein: 9.7g Carbohydrate: 6.4g Fat: 22.5g Fiber: 4.4g 


    Image courtesy of MeatFreeKeto

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