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Kitchari – Ayurveda’s Easy-To-Digest Wholesome Meal (Recipe)

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Add 1 cup rinsed mung daal (soaked overnight) to 1 cup rice (rinsed). Boil in 6 cups filtered water. Simmer for 10 mins. Add 1 cup veggies and cook for 25 mins. Saute mustard seeds, 3/4 tsp cumin seeds, 1 inch cinnamon bark, 5 cardamom pods, and 3 bay leaves in ghee. Stir till mustard seeds pop . Add to the rice, daal, and veggies mix along with 1/4 tsp turmeric. Garnish with cilantro.

Kitchari is one of the most balancing and easy to digest complete meals in ayurvedic medicine. It is a great during fasting or cleanse periods, especially spring.

Ingredients

  • 1 cup basmati rice
  • 1 cup yellow split mung daal
  • 6 cups distilled or purified water
  • 1 inch piece of shredded ginger, peeled and chopped
  • 1 small handful of fresh cilantro
  • 1 cup spinach or seasonal veggies
  • ½ cup chopped carrots
  • 3 tbsp ghee
  • ¾ tsp cumin seeds
  • 5 whole cardamom pods (or ½ tsp seeds)
  • ¼ tsp turmeric
  • 1 inch piece of cinnamon bark
  • 3 bay leaves
  • ½ tsp Himalayan pink salt (to taste)

Directions

  1. Wash mung and rice until water is clear to remove excess starch.
  2. Soak the daal overnight or for a few hours to help digestibility (optional).
  3. Put rinsed rice and mung daal in a pot with water and bring to boil over high heat. Reduce the heat to low and simmer for 10 minutes
  4. Add remaining seasonal veggies to the pot and stir well. Cover pot and cook about 20 to 25 min. until mung daal is soft.
  5. Heat ghee over medium heat in another saucepan. Add, mustard seeds, cumin seeds, cinnamon, cardamom, and bay leaves, or as preferred. Gently stir until you hear mustard seeds start to pop and see the other seeds start to turn brown (about 3 minutes).
  6. Stir sautéed spices with the turmeric into the rice and mung daal and mix well. Garnish with cilantro (or parsley) leaves and serve immediately.
Khabir Southwick

Khabir Southwick is a professional health consultant, Ayurvedic and Naturopathic practitioner, whole-foods nutritionist, master herbalist and formulator, public speaker on natural self-care and author of numerous natural health-care programs.

Khabir Southwick

Khabir Southwick is a professional health consultant, Ayurvedic and Naturopathic practitioner, whole-foods nutritionist, master herbalist and formulator, public speaker on natural self-care and author of numerous natural health-care programs.

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