Kitchari, a nourishing blend of rice, mung beans, and spices, is traditionally used as a mono diet during seasonal transitions in Ayurveda to support optimal digestion and detoxification. Its simple, easy-to-digest ingredients help to rest and reset the digestive system, reducing the burden of processing complex foods.
Kitchari Recipe
Serves 3-4
Ingredients
- 1 cup split yellow mung beans/dal (see below for how to prepare*)
- ½ cup white Basmati rice (rinsed well)
- 1 tablespoon ghee (clarified butter)
- 1 tablespoon each fresh ginger and turmeric root
- 2 tsp each: black mustard seeds, cumin and fennel
- 1 tsp each turmeric and coriander powder
- ½ tsp fenugreek seeds
- 1 pinch hing – also called asafoetida (optional)
- 1 cup mixed veggies like: sweet potato, zucchini, celery, carrot
- 1 bay leaf
- 4-6 cups water or vegetable broth
- ½ tsp salt (rock salt is best)
- 1 small handful fresh chopped cilantro leaves
Instructions
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Two options to prep dal for easier digestion – Either:
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Rinse dal and soak overnight, drain and use, or
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Parboil – Wash dal well, drain and place in a pot with fresh water, bring to a boil, as soon as it boils, drain and it's now ready to use.
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In a large pot on medium heat melt ghee – Add all the spices (except the bay leaf) and sauté for a few minutes (being careful not to burn).
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Add dal, rice and vegetables stir again.
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Add water or broth and bay leaf and bring to a boil.
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Turn heat to low, cover pot and continue to cook until dal and rice become soft (about 30 min). Cover and rest for 15-20min.
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The cilantro leaves can be added just before serving.
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Add salt to taste.
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Drizzle with olive or flax seed oil, and sprinkle with dulse flakes (seaweed), if desired.
