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 heaping Tbsp of ghee (Ancient Organics is a reliable source)
1 cup of split yellow mung dahl (easier to cook and digest than whole or sprouted mung)
1 cup of white basmati rice (or red rice)
1 tsp cumin seeds
1 tsp fennel seeds
1 tsp mustard seeds
¾-1 tsp ajwain seeds (optional, less in summer)
½-1 Tbsp fresh grated or finely chopped ginger (less or none in summer as it's a warming root)
½-1 tsp turmeric powder (or finely chopped / grated turmeric root)
½ tsp black pepper
½ tsp of coriander
½ tsp fresh hing powder/asafoetida without additives (optional, great alternative to garlic and onion)
1-3 fresh curry leaves (optional)
½ tsp fenugreek powder (optional)
8 cups of water
1 tsp salt (pink or soma salt)
Wash mung and rice then soak for minimum of 1 hour and maximum of 8 hours in water.
Boil water in pot (approx. 8 cups) and add salt. Turn on low once boiling.
Strain and wash mung dahl and rice.
Add mung dahl and rice to boiling water.
Optional: add fresh chopped veggies such a sweet potatoes, carrots, celery (better to add for lunch when the digestive fire is strongest).
Close to when the dahl and rice is cooked (approx. 15-20 mins), in a separate pan, add ghee on medium heat.
Cook ginger, fennel, cumin, ajwain and mustard seeds (not turmeric, hing or black pepper) in ghee until the seeds start to pop.
Add pan fried herbs to dahl and rice and mix well.
Add turmeric, hing/asafoetida, coriander and black pepper (and optional fenugreek and curry leaves).
Continue to stir for a little while. You may need to add more water until desired texture.
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 and fresh cilantro.
If you have diarrhea or inflammation in gut → 2 parts rice, 1 part yellow mung
If you’re feeling depleted or constipated → 2 yellow mung, 1 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