Kitchari is a traditional Ayurvedic dish and a staple in Ayurvedic cleansing. Satisfying, nutritious and easy to digest, kitchari is a delicious and wholesome meal. Use the recipe below to add kitchari to your healthy cleanse or as an any time meal.
- 1 cup white basmatic rice
- 1 cup mung dal (split mung beans)
- 2 tbs unrefined coconut oil
- 2 tsps black mustard seeds
- 2 tsps cumin seeds
- 2 tsp coriander seeds (or 1½ tsps coriander powder
- 2 tsps turmeric powderor 1 tbs fresh grated turmeric
- 2 tsps ginger powder or 1 tbs fresh grated ginger
- 1 tsp fennel powder
- 1 pinch hing (asafoetida) optional
- 2 tsps mineral salt
- 6 cups water
- 2 cups easily digestible vegetables (such as asparagus, carrots, celery, green beans, summer squash, sweet potato, winter squash, leafy greens, zucchini, fennel) cut into bite size pieces.
Soak the split mung dal and rice overnight (or at least four hours). Strain the soaking water and rinse until the water runs clear, and set aside. In a medium saucepan or Dutch oven, warm the coconut oil over medium heat. Add the seeds and sauté for a couple of minutes, until the mustard seeds begin to pop. Add the remaining spices and stir until mixed (keep stirring so the spices don’t burn). Stir the rice and dal mixture into the spices for a few moments. Add the 6 cups of water, turn heat to high, and bring to a boil. When the soup comes to a boil add salt, cover and simmer for about 20 minutes.
Add your cut vegetables to the rice/dal mixture and allow the stew to return to a boil. Continue to simmer until the rice, dal, and vegetables are fully cooked (about another 20 minutes). Remove from heat and serve topped with fresh herbs such as cilantro or parsley.
Note: vegetables such as sweet potatoes and winter squash may need longer to cook and should be added earlier, as necessary.
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