Cooking Kitchari with Julie

 
 
 

Learn how to make the delicious, nutritious, easy to digest one-pot meal called, Kitchari. Kithchari is the traditional cleansing food of Ayurveda that combines mung dhal, basmati rice, and spices.

Julie’s Kitchari Recipe (1 serving)
Kitchari (pronounced kich-uh-ree) or as I like to call it, “Mush”

Ingredients

  • 1/3 cup yellow mung dhal

  • 1/4 cup basmati rice

  • Approximately 3 cups of water (1:3 ratio to water)

  • 2 tablespoons ghee or 1 tablespoon sunflower oil (if vegan)

  • (if purchasing ghee look for cultured and unsalted, if making ghee purchase cultured and unsalted butter). Or make your own.

  • 1/2 teaspoon turmeric

  • 1/2 teaspoon cumin

  • 1/2 teaspoon coriander 

  • 1/2 teaspoon black pepper

  • 1 teaspoon fennel seeds and cumin seeds (optional)

  • fresh parsley or cilantro

  • lime or lemon to squeeze on top when finished cooking

  • Himalayan pink salt to taste

  • Optional:

    • 1 teaspoon black mustard seeds

    • unsweetened coconut

    • sliced or slivered almonds

    • Veggies of your choice - pick only 2 (carrots, celery, summer squash, zucchini, kale, broccoli)

Steps

  • Rinse the rice and mung dhal. It is best to let the dhal and rice soak for a couple of hours in water, before cooking - this helps with digestion as it starts to break down the food. You can do this the night before.

  • In a large pot, bring water to a boil (~ 3 cups depending on the quantity of rice/dahl) and add the dhal and rice. Turn to medium heat and cook for approx. 25 minutes. Watch closely so it doesn't boil over.

  • Add a little ghee to keep the rice and dahl from sticking. If needed, add additional water (it should have the consistency of oatmeal when it’s finished)

  • OPTIONAL - in a separate pan, over low heat, add the mustard seeds, fennel, and cumin seeds, let the seeds pop.

  • Add the ghee and spices into the pot of rice and dhal. Cook for 5 minutes.

  • After adding the spices, add any chopped vegetables. You can also cook the vegetables separately and serve them on top or eat without any veggies.

  • When the mixture looks like savory oatmeal and all of the water is cooked off, you are ready to eat.

  • Top with lime/lemon, parsley/cilantro, unsweetened coconut, sliced, or slivered almonds.

    Recipe written by Julie Helmes, Yoga Loft owner and teacher

 
 
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