Kitchari Recipe

Kitchari is a one pot Indian stew. It is often used in Ayurveda for cleansing and bringing the body back into balance. It is warm, grounding and good for digestion. Kitchari is unique in being beneficial for all three doshas. The change of seasons often creates imbalances in the body. Kitchari is a great way to get grounded and cleanse during this shift.

3/4 cup basmati rice, washed
3/4 cup split mung beans or red lentils or yellow mung dal – washed
8 cups water or vegetable broth or a combination
1 Tbsp ghee*
1 tsp cumin seeds
2 Tbsp ghee*
1 tsp each – ground turmeric, cumin, coriander, mustard seeds, and sea salt
1/2 tsp each hing (asafoetida), cayenne pepper, (cardamom, cinnamon, pepper and cloves can all be added too!)
2 Tbsp fresh grated ginger
1/2 onion, chopped small
2 cloves garlic, minced
2 cups fresh chopped vegetables (carrots, zucchini, celery, green beans, tomatoes …)
2 cups fresh chopped greens (spinach, kale, chard…)
Optional garnishes – chopped fresh cilantro, yogurt, fruit chutney…
In a soup pot, heat 1 Tbsp ghee and add cumin seeds. Brown lightly, then add the rice and mung beans, stirring to coat. Add water or veg broth and bring to a boil. Cover and simmer for 45 minutes.
In a small skillet, heat 2 Tbsp ghee and add all dry spices. Saute a few minutes, then stir in onion, garlic and ginger.
Add the spice mixture, veggies and greens to the rice and mung.
Cover and cook 20 minutes longer.. watch that there is enough liquid, add as needed. This should not be brothy, it will be hearty like a stew.
Serve with garnished of your choice.
*For vegan diets, replace ghee with olive , coconut or sunflower oil.
You can add or delete vegetables and spices as you desire.