Kitchari – Ayurvedic Moong Dal Recipe

ghee

🥗Healthier: olive oil

💰Cheaper: butter

Olive oil reduces saturated fat while maintaining flavor.

split mung beans

🥗Healthier: red lentils

💰Cheaper: yellow split peas

Red lentils cook faster and are more affordable.

vegetable broth

🥗Healthier: water

💰Cheaper: homemade broth

Using water is cost-effective and allows for flavor control.

seasonal vegetables

🥗Healthier: frozen vegetables

💰Cheaper: canned vegetables

Frozen vegetables are nutritious and convenient.

Add 1 cup rice and 1 cup moong dal to a pot.

Add 1 teaspoon cumin seeds, 1 teaspoon mustard seeds, and 1 teaspoon fenugreek seeds to the pot.

Add 1 tablespoon fresh ginger, minced, to the pot.

Add 1 teaspoon turmeric, 1 teaspoon salt, and 1/2 teaspoon black pepper to the pot.

Chop 1 carrot, 1 zucchini, and a handful of broccoli and add to the pot.

Pour in 4 cups veggie broth and 1 cup canned coconut milk.

Bring the mixture to a boil over medium heat.

Reduce heat and simmer for 20 minutes until the rice and dal are cooked.

Stir in a handful of spinach and cook for an additional 2 minutes.

Remove from heat and garnish with chopped parsley before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens