Kitchari

Kitchari is a simple Ayurvedic meal made from split yellow mung dal and white basmati rice. The recipe includes delicious and potent digestive spices and is easy to digest, cleansing, and stabilizing to the digestive fire (agni).

Benefits

• Promotes regularity and reduces sluggish digestion

• Providesroviding complete protein and fiber

• Reduces digestive load and calms inflammation

• Works to gently clear toxins (ama)

• Tridoshic (Balances all three doshas), recommended during reset or recovery from illness

Kitchari Recipe

Ingredients
2 TBSP Ghee
1 medium yellow onion, diced
1 inch fresh peeled ginger, finely diced
1/4 TSP hing / asafoetida (reduces the gaseous nature of pulses)
1 cup split yellow mung dal
1 cup white basmati rice
1 cup seasonal vegetables such as green beans, asparagus, zucchini, carrots etc.
1 1/2 TSP sea salt
4 cups water -Substitute for chicken broth for additional flavor and protein
1 TSP cumin seeds
1 TSP coriander seeds
1 TSP fennel seeds
1/2 TSP ground cumin
Garnish options: lime, parsley, cilantro, mint

Instructions:

1. Soak the mung beans for 1 hour - or - overnight and rinse.

2. Rinse rice until the water runs clear; drain well.

3. Heat the ghee on medium in a pan.

4. Add the chopped onion and sauté until tender.

5. Add chopped ginger.

6. Add the cumin, fennel, coriander, and hing and sauté for 2 minutes.

7. Add the dal and rice to the mixture. Coat the mung beans and rice with spiced ghee.

8. Add the chicken broth or water.

9. Bring to a boil. Once boiling, stir, cover, and lower the heat.

10. Add the chopped vegetables, continue simmering on low, until tender with the lid on (about 20 minutes)

11. 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.

Hot Tip: Pre-measure all of your spices and line them up, as if you were on a cooking show! The spices burn surprisingly quick.

Yellow dal is cleansing to the gut. You can substitute split red mung dal for more nourishment.

We offer a premade Kitchari Spice Blend for each Dosha to simplify this recipe. If you are unsure which blend to purchase, select the Vata Pacifying Blend.