Learn how to make the delicious, nutritious, easy to digest one-pot meal called, Kitchari. Kithchari is the traditional cleansing food of Ayurveda that combines mung dhal, basmati rice, and spices.

Recipe (1 serving)
Kitchari (pronounced kitch-a-re)

Ingredients

1/3 cup yellow mung dhal
1/4 cup basmati rice
Approximately 3 cups of water (1:3 ratio to water)
2 tablespoons ghee or 1 tablespoon sunflower oil (if vegan)
(if purchasing ghee look for cultured and unsalted, if making ghee purchase cultured and unsalted butter). Or make your own.
1/2 teaspoon turmeric
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon black pepper
1 teaspoon fennel seeds and cumin seeds (optional)
fresh parsley or cilantro
lime or lemon to squeeze on top when finished cooking
Himalayan pink salt to taste
Optional:
- 1 teaspoon black mustard seeds
- unsweetened coconut
- sliced or slivered almonds
- Veggies of your choice - pick only 2 (carrots, celery, summer squash, zucchini, kale, broccoli)

Steps

Rinse the rice and mung dhal. It is best to let the dhal and rice soak for a couple of hours in water, before cooking - this helps with digestion as it starts to break down the food. You can do this the night before.
In a large pot, bring water to a boil (~ 3 cups depending on the quantity of rice/dahl) and add the dhal and rice. Turn to medium heat and cook for approx. 25 minutes. Watch closely so it doesn't boil over.
Add a little ghee to keep the rice and dahl from sticking. If needed, add additional water (it should have the consistency of oatmeal when it’s finished)
OPTIONAL - in a separate pan, over low heat, add the mustard seeds, fennel, and cumin seeds, let the seeds pop.
Add the ghee and spices into the pot of rice and dhal. Cook for 5 minutes.
After adding the spices, add any chopped vegetables. You can also cook the vegetables separately and serve them on top or eat without any veggies.
When the mixture looks like savory oatmeal and all of the water is cooked off, you are ready to eat.
Top with lime/lemon, parsley/cilantro, unsweetened coconut, sliced, or slivered almonds.

Kitchari: The Ayurvedic Cleanse Dish

Recipe (1 serving) Kitchari (pronounced kitch-a-re)

Ingredients

1/3 cup yellow mung dhal

1/4 cup basmati rice

Approximately 3 cups of water (1:3 ratio to water)

2 tablespoons ghee or 1 tablespoon sunflower oil (if vegan)

(if purchasing ghee look for cultured and unsalted, if making ghee purchase cultured and unsalted butter). Or make your own.

1/2 teaspoon turmeric

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon black pepper

1 teaspoon fennel seeds and cumin seeds (optional)

fresh parsley or cilantro

lime or lemon to squeeze on top when finished cooking

Himalayan pink salt to taste

Optional:

1 teaspoon black mustard seeds

unsweetened coconut

sliced or slivered almonds

Veggies of your choice - pick only 2 (carrots, celery, summer squash, zucchini, kale, broccoli)

Steps

Rinse the rice and mung dhal. It is best to let the dhal and rice soak for a couple of hours in water, before cooking - this helps with digestion as it starts to break down the food. You can do this the night before.

In a large pot, bring water to a boil (~ 3 cups depending on the quantity of rice/dahl) and add the dhal and rice. Turn to medium heat and cook for approx. 25 minutes. Watch closely so it doesn't boil over.

Add a little ghee to keep the rice and dahl from sticking. If needed, add additional water (it should have the consistency of oatmeal when it’s finished)

OPTIONAL - in a separate pan, over low heat, add the mustard seeds, fennel, and cumin seeds, let the seeds pop.

Add the ghee and spices into the pot of rice and dhal. Cook for 5 minutes.

After adding the spices, add any chopped vegetables. You can also cook the vegetables separately and serve them on top or eat without any veggies.

When the mixture looks like savory oatmeal and all of the water is cooked off, you are ready to eat.

Top with lime/lemon, parsley/cilantro, unsweetened coconut, sliced, or slivered almonds.

Three Yoga Poses for Vata Season

Recipe (1 serving)
Kitchari (pronounced kitch-a-re)