Cooking is a beautiful, grounding ritual in itself. Kitchari balances all three doshas, is easy to digest giving our digestive system a much needed pause, the rice and lentils form a complete protein, and the high fiber content helps remove toxic build-up from our intestines. Digestive issues are inextricably linked to our immunity.
This warming Ayurvedic porridge is filled with immune boosting, delicious spices and easeful nourishment. It is often used as a reset or cleanse (panchakarma) and can be eaten for breakfast, lunch and supper.

Kitchari
(adapted from https://realandvibrant.com/healing-ayurvedic-kitchari/)

Kitchari, also called Khichdi, is a traditional Ayurvedic dish made with a mixture of yellow split mung beans, Basmati rice, and spices.
Prep Time: 5 minutes — Cook Time: 35 minutes — Total Time: 40 minutes

Ingredients

  • 1⁄2 cup moong dal split mung beans

  • 1⁄2 cup Basmati rice

  • 4 cups water

  • 1 tablespoon coconut oil or avocado oil for vegan-friendly

  • 1 teaspoon cumin seeds

  • 1⁄2 teaspoon minced fresh ginger or a pinch of ground ginger powder

  • 1⁄4 teaspoon ground turmeric

  • 1 teaspoon sea salt

  • 1⁄4 teaspoon black pepper

  • Optional: seasonal veggies. Root veggies are perfect here for fall, they add more

grounding energy (carrot, parsnip, turnip, squash, sweet potato, etc.).

For Garnish:

  • 1⁄2 cup chopped fresh cilantro

  • shredded coconut

  • slices of lime or lemon

Instructions

1. In a medium bowl, combine the rice and moong dal. Pour enough water to cover

the mixture and soak for 15 minutes. After 15 minutes, pour the mixture into a fine

mesh strainer and rinse with cold water until it runs clear.

2. Warm the oil or ghee on medium-low heat in a medium pot. Carefully add the cumin

seeds and let them cook for about a minute until the seeds start to brown and

become fragrant. Add the ginger and ground turmeric.

3. Add the rice and dal mixture into the pot. Add any chopped root vegetables you’re

using. Season with sea salt and black pepper. Stir and add the 4 cups of water.

4. Increase the heat to medium-high to bring the mixture to a gentle boil. Turn the heat

down immediately to a gentle simmer. Simmer for 30 minutes, uncovered, stirring

occasionally until you get a porridge-like consistency. It should be soft and creamy.

5. Taste the kitchari to make sure the texture is soft. If not, you may need to let it cook

a little longer. Turn off the heat and adjust the seasoning, if needed, and stir again.

Serve or cool down completely and refrigerate in a sealed container for 3 days.


Notes

  • Split mung beans: Also known as moong dal, these beans can be challenging to

  • find in most grocery stores. I buy organic moong dal from Amazon here.

  • To store: Allow it to cool down completely before placing it in an air-tight glass

  • container for 2 to 3 days in the fridge.

  • To freeze: Store in a freezer-safe container for up to 2 months. Be sure to thaw

  • before reheating it.

  • To reheat: Warm on the stovetop. Stir it with a small amount of water, about 1⁄4 cup

  • of water for every cup of kitchari, to get the porridge-like consistency.

Nutrition

Calories: 210 kcal | Carbohydrates: 34g | Protein: 8g | Fat: 4g | Saturated Fat: 2g | Cholesterol:

10mg | Sodium: 604 mg | Potassium: 36mg | Fiber: 3g | Sugar: 1g | Vitamin A: 50 IU | Calcium:

29mg | Iron: 1mg

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