Kitchari, an Ayurvedic diet staple, is a delicious blend of rice, lentils, spices and vegetables. Kitchari can be made in many different ways, and the ingredients can be adjusted for personal preference, time of year, or to balance the doshas (mind-body constitutions in Ayurveda). This is the version I've been making lately.
Ingredients:
1 cup white basmati rice (Sometimes I cook this ahead of time, but you don't need to)
1/2 cup split yellow mung beans (these are actually lentils from what I have learned) without the husk (also called moong dal) - soaked, drained and rinsed (if I'm short on time I'll soak these while the rice cooks, but if I know I'm making kitchari later in the day I'll start soaking these in the morning)
1 T ghee or other oil of choice (optional - traditionally ghee or coconut oil are used I believe, and fats do help to carry flavor, so use of oil is a personal preference (I make it without any oil and it turns out great)
Spices - see below
6 cups vegetable broth
2 cups assorted vegetables of choice (I like carrots, greens (like kale, chard and spinach), peas and cilantro)
More water or broth if desired to add after cooking to make it more soupy
Garnish ideas: plain dairy or plant-based yogurt, cilantro, chutney or jam, a pinch of red pepper flakes, lime juice
Spices:
1 tsp cumin seeds
1/2 tsp ground turmeric
Pinch of black pepper
1/2 tsp ground cumin
1/4 tsp ground coriander
1/4 tsp fennel seeds
1/8 ground ginger or 1 tsp grated fresh ginger
1/8 tsp ground cinnamon
Pinch ground fenugreek seed
2 green cardamom pods
2 whole cloves
Directions:
In a soup pot, sauté the spices in a splash of water (or the ghee or coconut oil if you are using) for a couple of minutes.
Add the rice and the soaked/drained/rinsed moong dal, and stir together with the spices.
Add vegetable broth and vegetables. Stir.
Bring to a boil, lower the heat to simmer, cover and cook for about 35-40 minutes.
The kitchari should be a porridge-like consistency when done. If you'd like it more soupy, like I do, then add a little water or broth to the desired consistency. Garnish with your toppings of choice.
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