Traditional Kitchari Recipe

This kitchari recipe is full of flavor, great for your gut health, and healing for your mind and body.
It's a staple of Ayurvedic eating and easy to make !

Here is what you need :

• 1 cup basmati rice

• 1/2 cup split mung dal (yellow lentils)

• 4 cups water or vegetable broth

• 1 tbsp ghee or coconut oil

• 1 tsp cumin seeds

• 1 tsp mustard seeds

• 1 tsp coriander powder

• 1/2 tsp turmeric powder

• 1/2 tsp ginger powder or 1 tbsp freshly grated ginger

• 1/4 tsp asafoetida (hing) (optional)

• 1 tsp salt (or to taste)

• 2 tbsp chopped cilantro for garnish

Instructions:

1. Rinse the rice and mung dal together until the water runs clear. Soak for 30 minutes if possible.

2. In a pot, heat the ghee/oil over medium heat. Add the cumin and mustard seeds and let them sizzle for a few seconds.

3. Add the coriander, turmeric, ginger, and asafoetida (if using) and fry for 30 seconds until fragrant.

4. Drain the rice and dal, and add them to the pot along with the 4 cups of water/broth and salt.

5. Bring to a boil, then reduce heat to low, cover and simmer for 25-30 minutes, stirring occasionally, until the rice and dal are soft and porridge-like in consistency.

6. Remove from heat and let sit covered for 5 minutes. Garnish with fresh cilantro.

Variations of the traditional kitchari recipe to suit different dietary needs and preferences:

Dosha-Specific Variations

For Vata Dosha

• Use more basmati rice than mung dal for a smoother, more grounding texture.

• Add warming spices like ginger, cinnamon, cloves.

• Cook with ghee or sesame oil.

For Pitta Dosha

• Use more mung dal than rice for a lighter, easier to digest dish.

• Favor cooling spices like coriander, fennel, mint.

• Cook with coconut oil or ghee.

• Add cooling vegetables like zucchini, cucumber.

For Kapha Dosha

• Use less rice and more mung dal for a drier consistency.

• Add pungent spices like black pepper, cayenne, mustard seeds.

• Cook with ghee or vegetable oil.

• Add bitter greens like kale, dandelion greens.

Other Variations

Grain Variations

Instead of basmati rice, use quinoa, brown rice, barley or other grains for added nutrients and texture.

Lentil/Bean Variations

Substitute mung dal with other lentils like red lentils, yellow split peas or beans like kidney beans.

Vegetable Additions

Add seasonal vegetables like carrots, spinach, cauliflower, peas etc. to boost nutrition.

Spice Blends

Experiment with different spice blends like garam masala, curry powder or fresh herbs for varied flavors.

Vegan/Non-Vegan

For a vegan version, use coconut or vegetable oil instead of ghee. Non-vegans can add ghee or yogurt.

The key is to adjust the ingredients based on your Dosha and dietary preferences while maintaining the basic rice-lentil combination for an easy to digest, nutritious meal !