Kitchari (Kich-AH-ree) is a porridge made of basmati rice and mung bean. It is an easy to digest, nutritionally wholesome, easy to make and tasty Ayurvedic recipe. It is nourishing, cleansing to the body (elminating Ama - undigested toxic waste) and balancing to all body types and all seasons. It is considered as a *sattvic, mind-calming recipe.
*Sattva means “true essence”, which is associated with purity, harmony, clarity, peace, lightness, happiness and compassion. Foods that cultivate Sattva are fresh, seasonal, lovingly prepared, simple, and nourishing.
INGREDIENTS
1 tbsp ghee (clarified butter)
½ tsp each: cumin seeds, fennel seeds, mustard seeds (omit for pitta), coriander powder, turmeric powder, freshly grated ginger root
1 pinch rock salt
1 pinch asafoetida (hing)
½ cup basmati rice
1 cup yellow split mung dal (soak them overnight or at least a few hours)
4-6 cups water
1 and ½ cups diced vegetables (optional such as carrots, zucchini, asparagus, sweet potato, leafy greens or other seasonal vegetables)
Fresh lemon juice and chopped cilantro leaves to serve
INSTRUCTIONS
1. Wash and drain the rice and mung dhal and place in a medium saucepan.
2. Add 4 cups of water into the pan and cook covered on medium-heat until it comes to boil, simmer on low heat until it becomes soft, almost mushy, about 20 minutes, adding more water if all water is absorbed before it is soft.
3. Add the vegetables and salt to the mixture and cook 10 minutes longer and set aside.
4. In a separate saucepan, heat ghee, then add the seeds until they pop/crackle about 10-15 seconds. Add the other spices, stir together to release the flavours.
5. Add ghee spice mixture on top of the cooked rice and bean mixture. It will make a sizzling sound. Stir them, then garnish with cilantro and lemon/lime.
For Vata or Kapha body-type or imbalance: add a pinch of ginger powder
For Pitta body-type or imbalance: leave out mustard seeds
Enjoy your Kitchari in a quiet and peaceful place!
Rieko is a certified Ayurvedic Practitioner, professional member of Australasian Association of Ayurveda (AAA), and certified yoga teacher. Feel free to be in touch for your questions, consultation bookings or how Ayurveda and Yoga can help achieving your wellness goals.
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