Kitchari

Kitchari (also kichadi, khichdi and khichri) is a traditional Indian dish, often eaten in the Spring and Fall for 3-7 days as part of a seasonal Ayurvedic cleanse.​  I love to eat this as a mono-diet (all 3 meals) for a couple days whenever I need to simplify my life (and my digestion!).  When I eat kitchari for all 3 meals, I simply add a little water before re-heating.  Ayurveda recommends avoiding leftovers, so feel free to cut this recipe in half or thirds for yourself.

Base:
  • 3/4 c. split yellow mung beans (mung dal)*
  • 3/4 c. white basmati rice
  • 8 c. water
 
Plus choose one spice mix:

Simple Spice Mix:
  • 2 tsp. cumin seeds
  • 1 1/2 tsp. ground cardamom
  • 1 tsp. turmeric powder
  • 1 Tab. fresh organic ginger root, chopped (reduce if high Pitta)

Traditional Spice Mix:
  • 2 tsp. coriander seeds
  • 2 tsp. cumin seeds
  • 3 cloves  – crushed ( mortar & pestle)
  • 1 1/2 tsp. ground cardamom
  • 1 tsp. fennel seeds
  • 1 tsp. turmeric powder
  • 1 tsp. fenugreek seeds (skip or reduce if high Pitta)
  • 1 tsp. mustard seeds (skip or reduce if high Pitta)
  • 1 pinch hing (asafoetida)
  • 1 Tab. fresh organic ginger root, chopped (reduce if high Pitta)
  • freshly ground black pepper, to taste (greatly increases the absorption of beneficial turmeric)
  • Optional: 3 Bay leaves
  • Optional: 1 tsp. cinnamon (cold weather only)
 
Optional: Add any desired fresh vegetables (I usually add 2-4 cups chopped vegetables & 2 cups dark greens):
  • Root vegetables (chopped): sweet potato, beet, turnip, parsnip, rutabaga, carrot
  • Winter or summer squash (chopped): butternut, acorn, zucchini, etc.
  • Dark, leafy greens (chopped): Kale, Swiss chard, collard greens, etc.
 
Optional: Top with any of the following:
  • Ghee
  • Freshly chopped cilantro, parsley, or mint
  • Fresh sprouts (red clover, sunflower, radish, alfalfa, broccoli, etc.)
  • Sesame seeds (I love black)
  • Coconut aminos 
  • Juice of fresh lemon or lime

*I buy  organic mung dal through Banyan Botanicals.

  1. Wash mung dal & rice together until water runs clear then soak in water overnight (Note: You don't have to soak the rice overnight; I do to increase digestibility.).  Rinse with cool water in morning.
  2. Crush coriander, cumin & cloves with mortar & pestle or in clean coffee grinder.
  3. Heat a large pot on medium heat.  Add all the spices (except the fresh ginger & bay leaves); dry roast the spices for 1 minute. Add the fresh ginger & cook an additional minute.
  4. Stir in the rinsed dal & rice.  Add the 8 cups water, root vegetables, harder winter squash and bay leaves (if using).  Add more water if needed.  Bring to a boil for 10 minutes.  
  5. Add zucchini & other summer squash (if using).  Turn heat to low, cover pot and continue to cook until dal & rice are soft (about 30 minutes).  Check every 10 minutes for doneness and add more water if needed.
  6. Remove pot from heat.  Optional: add greens, cover, and let sit 5-10 minutes.
  7. Serve with toppings if desired.