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Kitchari

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Kitchari is traditional Ayurvedic recipe made with mung dal, basmati rice and spices. In this recipe we add vegetables to make it a complete meal. It’s best to soak the mung beans ovenight so plan ahead.

Ingredients

Scale
  • 1/2 cup Mung dal (split yellow mung beans)
  • 1/4 cup white basmati rice
  • 1 Tablespoon ghee or coconut oil
  • 1 teaspoon black mustard seeds
  • 1 teaspoon whole fennel seeds
  • 1 teaspoon whole cumin
  • 1 teaspoon ground cumin
  • 1 teaspoon turmeric
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon ground cloves or 1 whole clove
  • 1 bay leaf
  • 1 Tablespoon fresh ginger root, minced
  • 4 – 5 cups broth or water
  • 2 1/2 cups chopped vegetables of choice ( 3/4 cup string beans, 3/4 cup carrots, 1 cup spinach)
  • 1/2– 1 teaspoon Celtic sea salt
  • Cilantro for serving
  • Lime juice for serving

Instructions

  1. SOAK MUNG DAL: Add mung dal to a mixing bowl and cover with water by at least 2 inches. It will expand as it soaks. Soak for 12-24 hours, then drain and set aside.
  2. Wash the rice until water runs clear.
  3. In a small bowl, mix the mustard, cumin and fennel seed.
  4. Measure the ground cumin, turmeric, coriander, black pepper and cloves and put into a separate bowl.
  5. Mince the ginger. Have the bay leaf on hand.
  6. Heat ghee in large deep skillet on medium-low, add mustard seeds, cumin seeds and fennel seeds. Sauté until you hear the seeds pop, 1-2 minutes.
  7. Quickly add the ground spices and ginger. Stir. Immediately add the rice and mung dal so you don’t burn the spices.  Stir to coat the rice and mung dal with the spices.
  8. Add 4 cups broth or water and bay leaf. Bring to a boil.
  9. Turn heat to low, cover pot and continue to cook until dal and rice become soft and porridge like (about 30 minutes), stirring occasionally.
  10. Add vegetables (except spinach) and more broth to get a risotto like consistency (about 1 cup).
  11. Simmer 5-10 minutes until vegetables are tender. Add spinach. Simmer 1-2 minutes until wilted.
  12. Add salt to taste.
  13. Serve garnished with fresh cilantro and lime juice.

Notes

Nutrition information is with water.

Find it online: https://eatwellenjoylife.com/kitchari/