Balancing Ayurvedic Kitchari

by Tosha Kemper

From an Ayurvedic standpoint, kitchari is considered a deeply healing and balancing dish. It's a gentle, nourishing, and easily digestible meal that supports digestion, detoxification, and overall well-being.

Kitchari Recipe 3-4 servings 

Ingredients: 

1 cup yellow mung dal

½ cup white basmati rice

2 tablespoons ghee (or coconut oil)

4 cardamom pods, cracked

2 cloves

2 bay leaves

5 cups water or more

1 teaspoon black pepper

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon fennel seeds

1 teaspoon ground ginger 

1 teaspoon sea salt

2 teaspoons black mustard seeds

2 teaspoons cumin seeds

2 teaspoons turmeric 

OPTIONAL:

-2 to 5 cups chopped seasonal vegetables

-Cilantro for garnish

-Pepitas (seeds of pumpkin or squash) lightly roasted for topping

1. Let mung dal and rice soak for at least 30 minutes. Then rinse the mung dal and rice 3 times, or until the water runs clear. 

2. Measure out all of the spices into a cup—this makes it less likely that you’ll burn your spices while searching for the others.

3. Heat the ghee or oil in a large pot. Add all of the spices and sauté together on medium heat for a minute until fragrant. Be careful not to overdo this stage—it’s better to err on the side of caution on your first attempt than risk frazzling the spices and making them bitter or burnt.

4. Stir in the mung dal and rice. Add 5 cups of water and any chopped vegetables. Bring to a boil then reduce to a simmer, lid on.

5. Cook for at least 40 minutes (longer if using whole green mung beans), or until the dal and rice are completely soft (easily squashed between finger and thumb). The kitchari will have a porridge-like consistency and the ghee will have risen to the top. Add more water if necessary.

6. Adjust the seasoning and garnish with fresh chopped herbs, or however you like!

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