Kitchari is a traditional Aryuvedic dish consisting of Mung beans, rice, vegetables, and loads of spices. I like to describe it as a mix between a curry and a soup (a semi-solid texture) and is pretty well the kindest thing you could eat for your digestive system.
It’s one of my favourite dishes to make with my nutrition clients as it is just so healing and a great recipe to have in your regular repertoire. This dish is super great anytime of year, but I especially enjoy it in the cooler months when the vegetables found in it are ready to be harvested (carrots, yams, cabbage, and cauliflower).
If you really like it, you could consider doing a full “Kitchari Cleanse.” This entails eating only Kitchari for breakfast, lunch, and dinner, for a specified time period (usually between 3 to 14 days) – if this sounds way too crazy, no worries, incorporating it in to your diet at least once a week is a great start!
Ingredients
– 1/2 cup split Mung beans (yellow or green)
– 1/2 cup brown rice
– 2 Tbsp. ginger root, finely minced
– 1 onion, chopped
– 2 cloves garlic, minced
– 3 to 4 cups chopped vegetables (a mix of yams, carrots, and cauliflower)
– 3 to 4 cups chopped cabbage (I like to use green for a more consistent colour within the dish)
– 2 Tbsp. coconut oil
– 1 tsp of the following: Turmeric (fresh or ground), Black pepper, Ground Coriander, Curry powder, Cumin, Cardamom, Mustard Seeds
– Garnish: fresh cilantro, dollop of unsweetened dairy free or goat yogurt, Coconut Aminos (such as Naked Coconuts) or Tamari
Procedure
-Rinse Mung beans and rice
– Bring a large pot of water to boil (start with 7 cups)
– Add rice and beans to pot. Cook for approximately 15 minutes, stirring occasionally.
– Now add the chopped vegetables (yams, carrots, cauliflower, and cabbage)
– Allow to cook at a medium boil so the mixture begins to breakdown and thicken
– In a frying pan (preferrably cast iron), heat the coconut oil. Once beginning to melt, add the onions ginger, and garlic. Sauté until the onions begin to become translucent
– Add the spices to the frying pan and continue to cook for 5 more minutes. Stirring consistently.
– Add the onion/ spice mixture to the large pot of rice/ bean/ veg.
– Let simmer on medium-low for a minimum of 30-40 minutes. Be sure to stir consistently. Depending on how thick your mixture is you might need to either add another cup of water, or strain some of the liquid.
– The final consistency should be similar to a thick soup. Once your reach this, serve it up into bowls and garnish with some fresh cilantro and whatever else you desire!
– NOTE: the longer you can let simmer on low, the more rich the flavours and smoother the consistency will be. I’ve learned that patience is the key to this recipe.