Ayurvedic Kitchari

Kitchari is generally very easy to digest AND incredibly nourishing - thus is a renown medicinal Ayurvedic staple that strengthens your digestive system (which is the KEY to your thriving).

Makes approx 3 serves (i.e. 3 meals for one day)

Ingredients

Kitchari without any veg

1 tsp Cumin seed (whole of or ground)

1 tsp Turmeric

1 tsp of Fennel seeds

1 tsp of Cardamom seeds removed from pod (whole or ground)

1 tsp Coriander seeds (whole or ground)

1 tsp of fresh grated Ginger (or dry ginger is fine)

1 tsp of Salt

1/2 tsp of Hing (Asafoetida) - optional**

1/2 tsp of Black Pepper

2 tbsp Ghee or coconut oil

1/2 cup basmati rice
1/2 cup split mung beans*
Boiling water 500ml (initially) + around 1-1.5 litre extra (to be added when cooking)

*or whole mung beans
**avoid purchasing a hing that has any other additives. Just pure Hing or avoid it all together.

Method

1.) NIGHT BEFORE: Soak the rice and mung beans in
water overnight. Rinse and drain when you are ready to use.

2.) In a heavy-based pan melt the Ghee (or cocont oil).

3.) Add the spices to the Ghee and gently cooking for 1 minute (they will sizzle a little and become fragrant).

4.) Add the rice and mung beans to the Ghee and Spice mix and stir for 1 minute over the heat to coat in the spice mix.

5.) Slowly add water the initial water, stir and cover.

6.) Simmer for at least 1 hour* topping up the water to ensure your Kitchari does not to dry.

7.) Serve the Kitchari a little soupy. Ie, it should be able to drip off the spoon but not too watery.

Considerations

• * The longer you cook your kitchari - the better it will be for digestion. The rice and mung will become soft and soupy the longer it cooks. Ideally minimum 1 hour but you could simmer for 2 hours if you have the time.

• You could add the following veg if you desire. E.g.

  • Root Veg in Winter and Autumn: carrots, sweet potato or beetroot could be added when there is 25 minutes left to cook.

  • Leafy veg in Summer and Spring: brocolli, spinach, cauliflower or other greens added with 15 mins left to cook.

• Its best to consume the kitchari within one day only. Fresh is best - it makes a difference to the prana (life force) and so I don’t reccomend making a big batch.

• Optional topper: Lemon juice, dill, basil, ginger, parsley or more ghee.

• This recipe is tri-doshic - meaning is good for all Doshas. For more specific advice about recipe tweaks for your dosha, please reach out for a consultation to determine your Dosha.