Simple Kitchari Recipe

Photo by Amelie Jochums

Kitchari, this nourishing, traditional ayurvedic dish is a mixture of usually of two grains - mung dal and rice. An ayurvedic mono-diet would have you eating this for 3-10 days, for every meal of the day. 

This combination helps support the gut, the digestive system, and allows our body to take a break whilst still providing sufficient amounts of protein and vitamins. 

Kitchari balances all three doshas, so no matter your individual constitution, this dish is for you!

Ingredients:

  • 1/2 cup basmati rice

  • 1/2 cup sprouted mung beans or dried split mung dahl

  • 4 cups purified water

  • 1 tsp – 2 tsps grated fresh ginger 

  • Pinch of hing (asafoetida)* (optional) *found at Indian grocery

  • 1/4 tsp cumin seeds

  • 1/2 to 1 tsp coriander seeds

  • 1 heaping tsp dried oregano leaves

  • 2 carrots, chopped 1 zucchini, chopped

  • 1/2 cup broccoli, chopped

  • 2 tsp parsley, chopped

  • 1 clove of garlic, chopped

  • 1 tsp ghee (clarified butter) or olive oil Salt to taste

  • Fresh cilantro leaves, chopped, as garnish

Method:

  1. Wash rice and mung beans well. Put in a medium saucepan with water.

  2. Add cumin seeds, coriander seeds, and dried oregano leaves. Bring to a boil and reduce heat to medium. Cover and cook slowly.

  3. After 5 minutes, add carrots to the cooking rice and beans towards the beginning.

  4. After 30 minutes, add the rest of the vegetables.

  5. When everything is tender, add ghee or olive oil and salt. Garnish with cilantro. 

Patrica Lopez