Hey healthy foodies! If you regularly follow my blog Chantal’s Healthy Lifestyle, you know how much I love dishes that fit into our hectic lifestyles without ever compromising our vitality. Today, I’m revisiting a true icon of fusion cuisine: Kedgeree, or Indo-British fish casserole.

This recipe is the perfect partner for batch cooking and zero-waste cooking. This dish, to be a quick and easy recipe, benefits from preparing its different steps in advance or using up those precious leftovers from the week.

From Khichri to Kedgeree : A History of Fusion

Originally, this dish has deep roots in India under the name khichri, a traditional and sacred mixture of rice and lentils. In the 19th century, during the colonial era, the British fell in love with it. They brought it back to Europe, adding their own twist: local fish and hard-boiled eggs.

The Benefits and the Ayurvedic Approach

In the tradition of Ayurvedic medicine, the original khichri is the ultimate healing dish. It is used to purify the body, soothe the digestive system (Agni, the digestive fire), and balance the three Doshas (Vata, Pitta, Kapha).

My Kedgeree version retains this precious philosophy of well-being:

• The Agni or the digestive fire support  through the combination of garlic, onion, and ginger (if you add it). They warm the digestive system and optimize nutrient absorption.
• Tri-doshic spices including cardamom and garam masala (or curry), help regulate metabolism without upsetting the stomach. Mustard seeds, highly thermogenic, stimulate circulation and the elimination of toxins.
• Vital energy (Prana) is ensured by the abundance of fresh herbs, providing live enzymes and a major alkalizing effect.
• The highly digestible proteins of white fish, shrimp, and eggs nourish the tissues (Dhatus), while the fiber in green beans gently regulates digestion.

The Art of Planning Ahead: The Perfect Dish for Your Leftovers

The beauty of this casserole dish lies in its flexibility. Don’t cook everything the same day! You can use:

• Leftover rice from the day before.
• Already hard-boiled eggs cooked during your batch cooking session.
• Green beans that were steamed a few days earlier.

When the time comes, all you have to do is stir-fry your herbs, cook your fresh fish and assemble everything in less than 10 minutes!

Kedgeree ou Casserole de poisson indo-britanique

For 4 to 6 people, you will need…

• 3 white fish fillets
• 500g peeled shrimp
• 4 à 6 eggs, hard-boiled
• 170g raw rice or 500g cooked rice (jasmin or basmati)
• 1 handful of each fresh herb (coriander, parsley, chives)
• 1 onion
• 2 garlic cloves
• 1 lemon, juice and zest
• 200-250ml cream
• 500g green beans
• 1 bay leaf
• 1 tsp mustard seeds
• Cardamom and garam masala or curry *

*optional (Ayurvedic focus)

—

1. Rice base (If no leftovers): Cook 170g of (basmati) rice with the bay leaf and cardamom. Tip: If your rice is straight from the fridge, simply fluff it with a fork.
2. The vegetables: Blanch your green beans so they stay crisp, or take your already cooked beans out of the fridge.
3. The Spices: In a large skillet, sauté the chopped onion and garlic in a drizzle of ghee (Ayurvedic clarified butter) or oil. Add the mustard seeds and your spices (if using) to release their therapeutic essential oils.
4. Last minute cooking: Add the pieces of white fish and the shrimp. Let them cook gently.
5. The combination of flavors: Stir in the rice, green beans, lemon juice and zest, then the cream. Gently heat the mixture over low heat so the rice absorbs all the flavors.
6. The final ritual : Remove from heat and generously sprinkle with fresh herbs. Garnish with quartered hard-boiled eggs.

In Health,

Chantal