Kitchari Recipe

Kitchari is a traditional ayuvedic meal made from rice, mung dal and spices designed to nourish the digest system featuring warming, detoxifying and anti-inflamitary properties. 

The combination of rice and mung dal provides all the amino acids needed to form a complete protein. Eaten on their own, each of these foods is missing one or more of the essential amino acids that our bodies are not able to make on their own

It's one of the most basic staples in Ayurveda and is often used as the base meal for a cleanse when eating habits or digestion need to be re-set. 

Ingredients

  • 1 tablespoon coconut oil or Ghee

  • 2 teaspoons mustard seeds

  • 1 teaspoon cumin seeds

  • 1 teaspoon ground coriander

  • 1 yellow onion, diced (yields about 1 1/3 cups)

  • 3 carrots, peeled and diced (optional)

  • 1 tablespoons minced ginger

  • 2 cloves garlic, minced

  • 1 teaspoon salt

  • 1 teaspoon ground turmeric

  • 1/4 teaspoon ground cloves

  • 1/4 teaspoon ground black pepper

  • 3/4 cup basmati or jasmine rice, rinsed

  • 1 cup dried moong dal (split yellow) or red lentils, rinsed

  • 4 cups vegetable broth

  • 2 cups water

Optional Toppings:

  • Coriander // Cilantro – garnish.

  • Ghee

  • Chilli Oil

  • Coconut yogurt – Coconut yogurt is also an optional garnish. 

Instructions:

1.Soak rice and beans: After washing the rice and beans combine them in a bowel, add water to cover the mixture and soak for 15-20 minutes. Using a fine-mesh strainer, drain and rinse the mixture until the water runs clear.

2. Warm oil and spices: Next, add oil to a medium pot on medium-low heat. Once the oil is warm, add the mustard and cumin seeds to open their flavour profiles, toast them for 1- 2 minutese (until mustard seeds start to pop). Next add the garlic and ginger and and carrots or any vegetables you’re adding. Cook for about 5 minutes, stirring frequently to keep the vegetables and spices from burning.

3. Add remaining ingredients:  Add the salt, turmeric, cloves, and black pepper and stir until the spices coat the vegetables. Add the rice, moong dal, vegetable broth, and water. 

4. Simmer: Bring everything to a boil, then reduce the heat to low. Cover the pot and simmer the kitchari for about 20/30 minutes. After 15 minutes of cooking, check to see if there are still enough liquids in the pot. If you notice that the liquids are completely absorbed by the rice and beans, add 1/2 to 1 cup of water and stir to incorporate. Continue to stir occasionally until you get a porridge-like consistency. It should be soft and creamy. If the kitchari is too watery continue to simmer with the lid off for up to an hour. 

5. Season: Adjust the seasoning, if needed, and taste to make sure the mixture is cooked through. If not, cook for longer. Feel free to add a few tablespoons of water if it starts to get very thick.

6. Garnish and serve: Serve alone or with a drizzle of ghee, oil chilli oil, coriander/cilantro, fresh lemon, coconut yogurt. Serve immediately or cool down to store for later noting that the rice and beans will continue to absorb water while your store it so you can add some water or broth to is when you re-heat to create your desired consistency

Enjoy xx

Why is Kitchari healing for the digestive system?

The theory behind this dish’s efficacy has a lot to do with the concept of food combining. A mono-nutrient fast gives our digestive systems a much-needed break from dealing with a mess of different foods every meal. The dal and rice is cooked until just short of mush, so it’s easier to absorb. The spice mix fires up our belly, and the ghee (or coconut oil) helps lube up your tubing and allows fat-soluable nutrients to assimilate.

eliza giles