Kitchari

Kitchari is a wonderful winter food that is warming, nurturing, which helps to cleanse toxins from our system, rejuvenates the cells and, according to Ayurvedic medicine, it balances our constitution. It is a blend of rice and moong dhal (skinned split mung beans) and is considered a fasting food.

What’s good about it?   It helps with gut healing as it requires little digestive effort and it provides a variety of amino acids making it a good source of protein.  Protein is essential for healing and detoxification. I find Kitchari the perfect food to eat when under the weather as it provides complete nourishment while at the same time it allows the body to devote time to cleansing and healing.

So in these last days of winter when I see a lot of people around me are catching viruses and feeling tired, this is an easy meal to prepare that ticks so many boxes.

 

Ingredients

1/2 cup basmati rice  (brown or white)
1 cup moong dhal (split yellow)
6 cups (approx.) filtered water
1/2 to 1 inch ginger root, chopped or grated
½ teaspoon (tsp) of Himalayan salt
2-3 tsp ghee (I use Sacred Cow)
1/2 tsp coriander powder
1/2 tsp cumin powder
1/2 tsp whole cumin seeds
1 tsp of fennel seeds
1/2 tsp turmeric powder
Handful of fresh coriander leaves, roughly chopped
1 +1/2 cups assorted vegetables

Preparation

  • Carefully pick over rice and dhal to remove any stones. Wash each separately in at least 2 changes of water. Soak for two hours and then rinse well.
  • When ready to cook, add the 6 cups of water to the rice and dhal and cook covered until it becomes soft, about 20 minutes.
  • While that is cooking, prepare any vegetables that suit your constitution. Cut them into smallish pieces. Add the vegetables to the cooked rice and dhal mixture and cook 10 minutes longer until the vegetables are soft.
  • In a separate saucepan, sauté the seeds in the ghee until they pop. Then add the other spices.
  • Stir together to release the flavours. Stir almost all the sautéed spices into the cooked dhal, rice, and vegetable mixture. (Keep a few of the spices to sprinkle on the top of the Kitchari when serving).
  • Add some Himalayan salt to the porridge and sprinkle with chopped fresh cilantro, left over spices and serve.