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KITCHARI

With the holidays right around the corner and chilly weather here to stay, I’ve been feeling a bit worn down these days. At times like this, I turn to kitchari – a nourishing porridge of split yellow mung beans, rice and spices. It’s a great option this crazy time of year as it’s super nutritious, warming, grounding and healing – all in one bowl! Plus, it’s a really easy one-pot meal. It can be considered Indian comfort food and has an amazing flavor profile with most of my favorite Indian spices.

In Ayurveda, kitchari is used as a cleansing and detoxifying food. This protein-rich dish is easily digestible and considered healing for the intestines. This dish utilizes white rice, rather than it’s whole grain alternative. While brown rice is more nutritious, white rice is used in kitchari because it’s easier to digest since the husk is removed in the milling process. Similarly, split yellow mung beans are also easy to digest and don’t result in intestinal gas like other legumes. This combination of rice and beans allows the digestive track to take a much needed vacation, and heals and soothes the intestinal walls. It is also considered a complete protein source, providing all the essential amino acids. As a result, it allows the body to maintain stable blood sugar levels and helps you feel satiated after eating. It’s not surprising that kitchari has been used for hundreds of years for rebalancing the body, as well as the mind. Don’t we all need a bit rebalancing this time of year?

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KITCHARI

Servings 4

Ingredients

  • 1 cup split yellow mung beans
  • 1/2 cup white basmati rice
  • 1 Tbsp minced fresh ginger
  • 1 tsp black mustard seeds
  • 1 tsp ground cumin
  • 1 tsp turmeric
  • 1/2 tsp fennel seeds
  • 1/2 tsp coriander powder
  • 1/2 tsp fenugreek seeds
  • 2 bay leaves
  • 8 cups filtered water
  • 1/2 - 1 tsp sea salt to taste
  • handful of cilantro chopped

Instructions

  1. Wash the split yellow mung beans and rice together until the water runs clear.
  2. Heat a large pot on medium heat and then add all the spices (except the bay leaves) and dry roast for a few minutes. Add dahl and rice and stir. Add water and bay leaves and bring to a boil. Boil for 10 minutes. Turn heat to low, cover pot and continue to cook for 30-40 minutes, until dahl and rice become soft. Add salt, to taste. Add cilantro just before serving.

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