Kitchari is like the Ayurvedic equivalent to the Western chicken noodle soup. It’s tridoshic, which means it balances out the three temperaments (firey, airy, and solidly earthen). It has the consistency of porridge and can be quite comforting!
It’s great anytime, but especially when you’ve been feeling ill or for a healthy cleanse after “falling off the wagon” with the body’s less-than-desirable foods. Use it to detox, get back on track, start your Reset (if these foods are optimal for you!) and especially for a warm meal when the weather turns colder.
Protein Fix!
If you are vegan, kitchari s a great way to get protein as this combo creates complete proteins–about 12grams per serving. Mung beans are one of the best ways get to plant-based protein. I often sprout them, and enjoy sprouted mung beans with my kitchari.
Learn New Foods
Kichari is traditionally an Indian dish with some spices that are common in Middle Eastern cooking.
It is made with split yellow mung beans, called moong dal. Sometimes you can find them at local health food stores, like our French Broad Food Coop.
You can also find asafoetida powder there (also known as hing). It’s ground from the dried resin of a giant fennel plant. This is often used in Indian cooking, and has a strong flavor resembling onion or garlic. It doesn’t take much, and is a great substitute for those bodies that find the allium genus non-optimal (chives, onion, garlic, shallots, etc)
What You’ll Need
About 8 servings. You can halve the recipe for less. I also like to make a lot and freeze some for later. 😀
- 2 cups split yellow mung beans/moong dal
- 1 cup long grain brown rice
- 2 tsp fennel seeds
- 2 tsp cumin seeds
- 1 tsp fenugreek seeds
- 1 tsp mustard seed
- 2 tsp turmeric
- 1/4 tsp asafoetida powder
- 3 tbsp chopped ginger
- 4 tbsp coconut oil
- 1 tsp salt (optional)
- 6 cups vegetable broth (optional)
- Coconut oil or ghee, lime and cilantro.
Substitutions
You can substitute lentils or use other beans in place of the split yellow mung beans if you can’t find them (also called moong dal). You can use ground cumin or mustard if you prefer. The asafoetida powder is also optional if you can’t find it–diced onion or veggie broth will work if it’s optimal for you.
Instructions
Rinse 1 cup long grain brown rice and 2 cups split yellow mung beans, until the water runs clear.
Chop ginger and warm up coconut oil.
Sauté ginger for 30 seconds.
Add the whole seed spices and mix, cooking for 30 seconds.
Add the powdered spices and mix, cooking for 30 seconds.
Add rice and mung beans, and coat in the spice mixture.
Add 6 cups water and salt (or veggie broth).
Bring to boil, then cover and simmer 35-45 mins until the rice is cooked. Add more water/broth as needed.
Serve warm with coconut oil or ghee (it gets all melty yum!) Serve with lime juice/fresh lime and cilantro. (Or with sprouts or other greens if you like!)
Curious if kitchari is an optimal meal for your body? Check out My Healing Body and learn what foods your body prefers to regenerate you from the inside out!
Share with us!
Tell us how your kitchari turned out in the comments, or if you’re an EarthHeart Healing Member, let us know how it went in the community!
