Kitchari Recipe

KITCHARI ~ One Variation on an Almost Infinite Theme *

INGREDIENTS:

1 Cup Mung Dal (split yellow) – pick out any teeny rocks, rinse, then soak a few hours or overnight

1 Cup Basmati Rice – rinsed two or three times

2 Tbs Ghee ~5 Cups Water

Fresh Lime

Fresh Cilantro – washed, leaves separated from stems

Vegetables (optional): Onion, to sauté with the spices – about ¼ - ½ depending on size of onion Zucchini, sweet potato, potato, cauliflower, broccoli, carrot, kale, etc. (~2 Cups total)

Spices (amounts can vary based on personal taste):

~1 tsp Cumin seeds/ powder

~1 tsp Coriander seeds/ powder

~1 tsp Fennel seeds/ powder

~1 tsp Turmeric powder

¼ - ½ tsp Asafoetida (Hing) powder

Optional:

Cardamom powder, ginger powder (if Vata or Kapha are high)

Mustard seeds (if Vata or Kapha are high)

PREPARATION:

Carefully pick over rice and dal to remove any stones.

Sauté the seeds in the ghee until they pop.

Then add the other powdered spices. Don’t burn the spices.

Add Turmeric last as it burns easiest.

Add a small amount of water while sautéing to keep temperature lower.

If you’re adding onion, sauté it with the spices until transparent (optional).

Continue to add a little water during this process to keep from splattering/burning.

Stovetop cooking:

Add the soaked mung dal and salt.

Sauté for 1 or 2 minutes.

Add ~ 2-3 Cups of boiling water, bring to boil, then simmer for 30 minutes or until the dal is about 2/3 cooked.

Add rice and vegetables (optional).

Add the rest of the water.

Bring back to the boil, simmer for 20 minutes or until rice is fully cooked.

With a Pressure cooker:

Add the dal, rice, vegetables (optional), and water all at once and cook for about 12 minutes once you're up to pressure (depending on your pressure cooker and amount of heat).

Observe safe pressure cooker rules.

Let cool until you can safely remove the lid.

Serve kitchari with a little ghee, a squeeze of lime and some fresh cilantro leaves. Yum!! Bragg’s Liquid Aminos are good, too.

Caution: a Kitchari mono-diet can lead to constipation if taken exclusively for several days, as it is low in fiber. To ensure proper elimination, take psyllium husks or seeds with water OR oat bran OR prune juice once a day, away from kitchari meals.

*Some recipes call for 2 Cups Mung dal to 1 Cup Rice. Experiment to see what you like.