Kitchari Recipe
There are many ways to allow the digestion to rest. Kanji or rice soup is an Ayurvedic favourite.
Kitchari is a wholesome mix of basmati rice and mung dal that is perfect for achieving balance and nourishment. This versatile one-pot meal caters to various lifestyles and offers a plethora of health benefits.
Not only is Kitchari a breeze to prepare, but it also can help detoxify the body and revive cells. With carefully selected spices and vegetables, this dish offers a holistic wellness approach.
I replace the mustard seeds with cumin (jeera) to make the dish less heating and easier on digestion.
this best part – you can use so many different veggies to create your favourite combination. (maximum two vegetable suggested)
INGREDIENTS
- moong dal – 1 cup (whole green or hulled)
- rice – 1/2 cup – 2/3 cup of brown rice or red rice (tridosha)
- coconut oil, olive oil or ghee – 1 tsp
- cumin seeds – 1 tsp (I use whole or ground)
- hing or asafoetida- 1/4 tsp (optional)
- turmeric – 1/2 tsp (fresh or powdered)
- black pepper & sea salt to taste
- fresh vegetables – spinach or carrots (or your choice of easily digestible greens)
PROCESS
- add the rice and dal together and soak in clean water over night
- rinse the rice and dal and put in fresh filtered water add into the pot with rice & dhal
- grated ginger (1-2 inches)
- 1 tbsp of turmeric or grate in fresh (a small knob)
- place on medium heat to boil. Once it boils turn it down to low to cook, add in water as needed. I like mine a wee bit soupy so I add in 2 x the water to start and top up as you go along.
- IN a separate pan on medium heat, add in…
- coconut oil, olive oil or ghee – 1 tsp
- cumin – 1 tsp – if whole put this in the oil first to let the seeds pop for a few seconds first
- then add in…
- hing or asafoetida- 1/4 tsp (optional)
- turmeric – 1/2 tsp
- black pepper & salt to taste
- If you want chili add in (1/2 green chili or dried red chili) at the end and / or curry leaves (not traditional but nice for a change sometimes and great for hair and cholesterol)
- add these all in before the veggies. A few seconds
- stir in your veggies – spinach is common but anything can be used – carrot, beet, broccoli, zucchini. I cook these lightly first, then, deglaze the pan with water to get off any spices that may be stuck on the pan and add into the cooked rice and dal. This helps me get that soupy texture also. You can add in more ginger (chopped or grated) & turmeric (1/2 tsp fresh or powdered) if you wish now and pink rock salt & pepper to taste
- allow to cook together for about 10- 15 mins
- top w/ ghee, olive oil and or your favorite toasted seeds. (Ie- sunflower, pumpkin, sesame, flax) – each have a different property so choose according to your constitution.