Kitchari is a traditional Ayurvedic dish. It’s balanced, easy to digest, simple to make and nourishing.
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Kitchari Recipe
Kitchari is a stew meal prepared with basmati rice, mungo beans, spices and ghee. It is very easy to digest which makes it a perfect food for cleansing. Kitchari is also a wonderful meal for busy people as it is a time-saving, easy-to-prepare meal.
In Ayurveda, Kitchari is considered as a perfectly balanced dish for all three doshas.
Basmati rice contains high amounts of fibre, minerals, vitamins, carbohydrates, protein, and less fat. Mung beans are packed with potassium, magnesium, folate, fibre, and vitamin B6. The unique blend of spices has detoxifying and anti-inflammatory properties. It helps with digestion. Ghee contains good amount of healthy fats, vitamin A, E and D.
Ingredients
- 100g (1 cup) brown basmati rice
- 110g (½ cup) whole mung beans
- 900ml (4 cups) water
- 500g (3 cups) chopped vegetables (carrots, celery, turnip, sweet potato, squash, pumpkin or zucchini)
- 1 teaspoon mineral salt
- 1 tablespoon ghee (or coconut oil)
Spice mix:
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 1 teaspoon turmeric
- 1 teaspoon mustard seeds
- ½ teaspoon ground cardamom
- 1 tbsp. fresh grated ginger root (~1 teaspoon ground ginger)
- pinch of black pepper
Optional: 1 teaspoon fennel seeds
To Make
- First, rinse rice & beans, and prepare spice mix.
- In a medium saucepan or soup pot, warm the ghee over medium heat. Add the mustard seeds, cumin seeds and sauté for a couple of minutes, until the mustard seeds begin to pop. Add the rest of spice mix, stir briefly.
- Stir the rice and beans into the spices and sauté for a few moments, stirring constantly. Add water, salt and bring to a simmer. Cover and cook for 40 minutes or until rice and beans are soft.
- Meanwhile, cut vegetables into bite sized pieces.
- About halfway through the cooking process, stir in the vegetables and allow the stew to return to a boil.
Cover & simmer. - Spinkle with chopped fresh cilantro.
Notes
♦ Add water for desired thickness.
♦ Get creative with veggie mix.
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