Kitchari

Benefits of Kitchari

Kitchari is a simple Ayurvedic meal made from yellow split mung dal and basmati rice, cooked with digestive spices. It is designed to be easy to digest, cleansing, and stabilizing to the digestive fire (agni).

Benefits

• Supports digestion while providing complete protein and fiber

• Reduces digestive load and calms inflammation

• Works to gently clear toxins (ama)

• Balances all three doshas, recommended during reset or recovery

• Promotes energy, clarity, and digestive regularity

Kitchari Recipe

Ingredients
Half of 1 medium yellow onion, diced
1 inch fresh peeled ginger, finely diced
1/4 teaspoon hing / asafoetida (reduces the gaseous nature of beans)
1 cup split yellow mung dal* (yellow dal is cleansing ~ substitute split red mung dal for Nourishing)
1 cup white basmati rice
1 cup seasonal vegetables such as green beans, asparagus, zucchini, carrots etc.
1 1/2 teaspoon sea salt/rock salt
4 cups water (add more water for soup-like texture or less for a drier pilaf)
4 tablespoons ghee
1 teaspoon cumin seeds
1 teaspoon coriander seeds
1 teaspoon fennel seeds
1/2 teaspoon ground cumin
Garnish options: lime, parsley, cilantro, mint

Instructions

Soak the mung beans for 30 minutes to 3 hours. Rinse rice until the water runs clear; drain well. Heat the ghee on medium in a pan.

Add the onions and ginger to sauté until tender.

Add the cumin, fennel, coriander, and hing and sauté for 2 minutes. Add the dal and rice to the mixture. Sauté for a few more minutes and add the cold water. Cover and bring to a boil. Once boiling, stir, and lower the heat. Add the chopped vegetables. Simmer on low until tender with the lid on (about 20 minutes). Allow to steam on top for 5-8 minutes. When done, add salt and stir. Garnish with a squeeze of lime, fresh cilantro or parsley, a dollop of ghee and toasted sesame seeds.

*Yellow dal is cleansing to the gut. You can substitute split red mung dal for nourishing effect.