Kitchari is a one pot meal considered the staple dish in Ayurveda. It is tasty, nourishing and very easy to make.
It is also a versatile dish that can be eaten on its own or with seasonal vegetables. It can also be turned into a more soupy dish if you add more water. It contains all 6 tastes satisfying your taste buds and your hunger.
Kitchari is considered a Tridoshic meal – meaning that it balances all 3 doshas and can be adapted for all seasons with the variation of seasonal vegetables and warming or cooling spices.
You can play with this dish by pairing with chutneys, vegetables and even swapping rice for quinoa if you prefer a lighter dish.
Because it is an easy to digest dish, you may try to have it at least once a week to give a little break to your digestive system.
It is also the must-have in any Ayurvedic seasonal cleanse.
Please note that mung beans must be soaked overnight to improve digestability and reduce bloating.
RECIPE
Ingredients:
1 tablespoons ghee or olive oil
1 teaspoon grated fresh ginger
1 teaspoon turmeric powder
1/2 teaspoon black mustard seeds
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground fenugreek
1/3 cup mung beans (soaked overnight)
1/3 cup bastmati rice (washed and rinsed)
3-5 cups water (depending on your desired consistency)
1/2 teaspoon mineral salt
1 bay leaf
Vegetables:
2 cups of seasonal vegetables cut into small pieces. Depending on your choice of vegetables, add to the pot at the beginning or end of your cooking.
To serve
2 tablespoons chopped fresh coriander leaves
1 tablespoon lime juice
Method:
In a medium saucepan, heat the ghee on low heat and add the spices and bay leaf, stirring frequently for about 2 minutes or until the aroma comes up. Add the mung beans, rice, water and salt. Bring to a boil. Reduce the heat, cover and allow to simmer for 25-30 minutes.
Add your vegetables during the cooking as per the guidance below:
If using winter vegetables such as: carrot, butternut squash, sweet potato (add at the beginning of the cooking together with the rice and mung)
If using spring summer vegetables: courgette, asparagus, bitter greens, chicory (add towards the last 10 minutes of the cooking without needing to stir)
Modification: use rice for Vata and Pitta and quinoa for Kapha