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Kitchari

Kitchari

Ayurveda with Rebecca
Kitchari (pronounced kich-ah-ree) is Ayurveda's signature meal. It's hearty and warming - the healthiest of comfort foods!
www.ayurvedawithrebecca.com
Effect on Doshas: VPK-
5 from 1 vote
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Prep Time 10 minutes
Cook Time 40 minutes
Course Main Course
Servings 4

Ingredients
  

  • 1 cup split mung beans (yellow) (or split red lentils)
  • 1/3 cup basmati rice
  • 3 cups water (add a little more if desired for consistency)
  • 2-3 cups chopped vegetables (carrots, sweet potato, peas, kale etc)
  • 1 tbsp ghee (or coconut oil/raw sesame oil)
  • 2 tbsp scallions (chopped)
  • 2 tbsp pumpkin seeds
  • 1 tbsp digestive spice mix (see 'notes' section below - curry powder/garam masala are suitable substitutes)
  • 2 tsp fresh ginger
  • 1/2 cup coconut milk
  • 2 tbsp lemon juice
  • 1 tsp maple syrup
  • 1 handful fresh coriander
  • lime juice, mineral salt and black pepper (to taste)

Instructions
 

  • Thoroughly rinse rice and beans/lentils (you can soak overnight to reduce cooking time)
  • Add to a large pot with about 3 cups boiling water
  • Meanwhile, prepare vegetables by washing and chopping into small/medium chunks
  • Reduce pot to simmer and add vegetables
  • Cook for about 20 minutes or until water is all absorbed and vegetables are soft
  • Meanwhile, heat ghee or raw sesame oil in a separate pan
  • Add scallions, pumpkin seeds and fresh ginger to pan on medium heat
  • After 3-4 minutes, add your Digestive Spice Mix and cook for a further 2-3 minutes
  • Stir in coconut milk, lemon juice and maple syrup
  • Gently simmer for 2-3 minutes and then pour into the pot with the rice, beans and vegetables
  • Stir thoroughly and cook gently until liquid is absorbed
  • Serve with fresh coriander/basil, some rock salt/black pepper and a generous squeeze of lime juice

Notes

DIGESTIVE SPICE MIX

Ingredients:
  • 2 tbsp coriander seeds
  • 2 tbsp fennel seeds
  • 1 tbsp cumin seeds
  • 1 tbsp ground turmeric
  • 1 tbsp curry powder
  • 1/2 tbsp ground cardamom
  • 1 tsp mustard seeds
 
Method:
  • Put all the seeds in a ginder or blender and whiz until they form a fine powder
  • Combine your freshly ground seeds with other ground spices (turmeric, cardamom)
  • Store in a clean, dry glass jar
  • For best results use within 4-5 weeks and then make a fresh batch

 

KITCHARI TIPS

  • Kitchari can take a little trial and error at the start - if the first batch isn't perfect don't be disheartened! Once you get the hang of it, it's so easy.
  • If you are new to cooking with herbs & spices and don't have everything to make the digestive spice mix, you can substitute for curry powder and/or garam masala. 
  • Make sure the lentils/beans are fully cooked, even if it takes a few minutes extra.
  • Experiment with the amount of liquid to find your desired consistency. This recipe makes a thicker kitchari, but adding more water will make it more soupy!
  • Mix and match your favourite vegetables, and swap out seasonal options.
  • To make kitchari vegan, simply swap out the ghee for raw sesame oil or coconut oil. 
  • Kitchari is great to make in a big batch and freeze for busy days. It's also a perfect, nourishing, easy to digest meal to support your postpartum recovery!
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