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.
Servings: 8 servings
Calories: 343kcal
Ingredients
- 2 tablespoons coconut oil
- 2 teaspoons brown mustard seeds
- 2 teaspoons fennel seeds
- 2 teaspoons cumin seeds
- 2 teaspoons fenugreek seeds
- 2 teaspoons turmeric
- 2 teaspoons ground ginger
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cumin
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 1 tablespoon chopped garlic (about 2 - 3 cloves)
- 1/2 cup chopped onion (or shallot)
- 2 cups split mung bean dahl (or golden lentils)
- 1 cup white basmati rice
- 3 - 5 cups chopped vegetables*
- 4 cups vegetable broth
- 4 cups water
- 2 bay leaves
- Cilantro & coconut yogurt to garnish (if desired)
Instructions
- Heat the oil in a large stockpot or dutch oven. Once melted, add the spices. Cook the spices in the oil until they start to become quite aromatic, about 2 - 3 minutes. From there add the garlic and onion/shallots and cook another 2 minutes or so.
- Add the beans, rice and veggies and give it a quick stir to ensure the spices are evenly coating the rest of the ingredients. Pour in the liquids and stir in the bay leaves.
- Bring the mixture to a boil, then reduce to simmer and cover and cook for about an hour. Remove the lid, give the mixture a good stir and add a touch more liquid if desired.
- When ready to serve, portion out between bowls. Top with cilantro and coconut yogurt if desired.
Notes
Store the kitchari in an airtight container in the fridge for up to 4 days, or in the freezer for up to 3 months. Reheat in the microwave on 80% power in 30-second increments.
Nutrition
Calories: 343kcal | Carbohydrates: 59g | Protein: 18g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.5g | Sodium: 346mg | Potassium: 395mg | Fiber: 9g | Sugar: 4g | Vitamin A: 113IU | Vitamin C: 50mg | Calcium: 73mg | Iron: 4mg