superfood kitchari recipe

Ayurvedic kitchari can help to reset digestive issues, energy and appetite leaving you feeling light in the body, calm in the mind and nourished in a gentle but powerful way. Kitchari also known as a mono-diet is a blend of moong beans, basmati rice and digestive spices. This combination creates a light easy to digest, nourishing and simply cooked vegetarian meal.

Kitchari Recipe
Serves
: 4 Soak: 30 to 60 minutes Prep: 10 minutes Cook: ~40 minutes GF, DF

Ingredients

1⁄2 cup yellow split mung dal
1⁄2 cup white basmati or baby basmati rice
2 tablespoons cultured ghee or olive oil
1⁄2 teaspoon ground turmeric
6 fresh curry leaves or 2 dried cassia leaves
1 tablespoon minced fresh ginger
1 small green Thai chile, seeded and minced (optional)

1 teaspoon ground fennel

2 teaspoons salt, or to taste

2 cups diced vegetables: carrots, zucchini, green beans, broccoli, daikon radish, asparagus, etc.

2 handfuls chopped spinach, kale, chard, or arugula

Garnishes

1 tablespoon olive oil or cultured ghee

A few cracks of coarse black pepper

Fresh cilantro leaves or chopped fresh basil leaves

A slice of lime per person

 

Directions

1. Rinse the mung dal and soak them in water for 30 to 60 minutes. Drain well. Wash and drain the rice. (You could do this step in advance and refrigerate the ingredients for next-day cooking.)

2. Heat 1 tablespoon of the ghee in a heavy 4-quart saucepan over low heat. Add the turmeric and toast for 10 seconds, then add the curry leaves, ginger, and chile and continue to toast until they crisp up, about 30 seconds. Add the lentils and rice and stir frequently until the moisture in the lentils and grains dries up, about 5 minutes. Add the ground fennel, salt, vegetables, and 4 cups of water. (Add quick-cooking vegetables such as zucchini or asparagus 20 minutes into the cooking.) Bring to a full boil, reduce the heat to low, cover, and simmer, stirring occasionally, for about 30 minutes, until the lentils begin to dissolve, the rice is soft, and the vegetables are cooked. If the khichari dries out too much and begins to stick to the bottom of the pot, add more hot water; you’re looking for a creamy, moist consistency. 

3. Turn off the heat and fold in the leafy greens, olive oil, and black pepper.

4. Garnish each bowl with fresh cilantro or basil leaves. Serve hot with a slice of lime on the side.

 

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