Kitchari (pronounced: Kit-chaar-ee) is like the “Chicken Noodle Soup” of Ayurveda. It warms and comforts the mind, body and spirit. It's a cleansing and nourishing dish that can be made all year round. It's great to make kitchari when your digestion is off or your nervous system is overstimulated.
Below is the recipe I adapted based on several recipes I've learned from expert Ayurvedic practitioners over the years.
1-2 heaping Tbsp of ghee (Ancient Organics Ghee is reliable and high quality) - SOURCE
1 cup of split yellow mung dahl (easier to cook and digest than whole or sprouted mung) - SOURCE
1 cup of white basmati rice (long grain)
1 Tbsp of cumin seeds
1 Tbsp of fennel seeds
1 Tbsp of coriander seeds
1 tsp of mustard seeds (less or none in summer)
¾-1 tsp of ajwain seeds (less in summer)
½-1 Tbsp of fresh ginger, grated or finely chopped (less in summer)
1-2 Tbsp of fresh turmeric root, grated or finely chopped (optional)
1-2 Tbsp of turmeric powder
½ tsp of black pepper
½ tsp fresh hing powder/asafoetida without additives (optional, strong flavor as an alternative to garlic and onion) - SOURCE
1 Tbsp of minced fresh curry leaves (optional)
Optional: organic vegetables such as sweet potatoes, carrots and squash
7-8 cups of water for rice cooker, up to 16 cups for pot (add as needed)
1-2 tsp of soma salt (or pink salt)
1 fresh lemon in winter or 1 fresh lime in summer
Bundle of fresh cilantro/coriander leaf
Wash mung and rice thoroughly until water in clear.
Optional: soak in water between 1-8 hour.
Boil water in pot and add salt. Turn on medium-low once boiling.
Strain and wash mung and rice.
Add mung and rice to boiling water.
If using a rice cooker, skip steps 3-5 and start cooker with mung and rice in water. [recommended cooker]
Optional: add fresh chopped veggies such a sweet potatoes, carrots, celery or squash (better for lunch when the digestive fire is strongest). Night shades such as potatoes, tomatoes, eggplant and peppers are not recommended as they increase inflammation.
Scrape off and discard foam.
Close to when the mung and rice is cooked (approx. 25-35 mins), in a separate pan, add ghee on medium heat.
Cook cumin, fennel, coriander, ajwain and mustard seeds in ghee until the seeds start to pop. Then add ginger. Do not burn the seeds.
Turn off heat, then add turmeric, hing and black pepper and mix well.
Add pan fried herbs to mung and rice and mix well.
Add optional curry leaves.
Continue to cook and stir for a little while on low-medium heat. You may need to add more water until desired texture like a creamy risotto or porridge. Do not burn the bottom of the pot.
You may add an extra tbsp of ghee in cold winter months.
Serve in bowl.
Optional: garnish with a dollop of whole organic plain yogurt (for cooling effect).
Garnish with fresh lemon or lime and fresh cilantro/coriander leaf.
If you have diarrhea or inflammation in gut → 2 parts rice, 1 part yellow mung
If you’re feeling depleted or constipated → 2 parts yellow mung, 1 part rice
If you’re in a balanced state → Equal ratio of mung and rice
If you're having kitchari for dinner, then it's best to not eat anything after for full medicinal effect