Kitchari combines protein and carbohydrates in a single dish making it satisfying and nourishing, and easy to digest with the addition of agni (fire) kindling spices.
Kitchari Recipe
Serves 3-4
Ingredients
- 1 cup split yellow mung beans/dal (rinse and soak overnight*)
- ¼ – ½ cup white Basmati rice (rinse and soak overnight*)
- 1 Tbsp ghee (clarified butter)
- 1 Tbsp 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 and/or carrot
- 1 bay leaf
- 8 cups water or vegetable broth
- ½ tsp salt (rock salt is best) or Bragg’s Liquid Aminos
- 1 small handful fresh chopped cilantro leaves
Instructions
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Two options to prep dal and rice for easier digestion – Either:
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Rinse both and soak overnight, drain and use, or
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Parboiling – Wash both 3 times, drain and place in a pot with fresh water, bring to a boil, drain and 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 vegetable (if using) stir again.
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Add water and bay leaves 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 or Bragg’s Liquid Aminos to taste.
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Drizzle with olive or flax seed oil, and sprinkle with dulse flakes (seaweed) and nutritional flakes, if desired.
