How to Make Kitchari - A Cleansing Ayurvedic Porridge that Heals your Gut and Improves Digestion

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.

Melt 3 tablespoons of ghee in a pan over medium to medium-low heat.

Add 1/2 teaspoon of cumin seeds to the melted ghee and toast for about 1 minute.

Add 1/2 teaspoon of mustard seeds to the pan and toast for another minute with the cumin seeds.

Stir in 1/2 teaspoon of ground turmeric, 1/2 teaspoon of ground coriander, and 1/2 teaspoon of ground cumin, mixing well and cooking for about 1 minute.

Add 1 tablespoon of freshly grated ginger to the spice mixture and cook for about 1 minute, being careful of splattering.

Remove the pan from heat and add 1 cup of rinsed yellow mung dal and 1 cup of rinsed white basmati rice, mixing well with the spice mixture off the heat.

Return the pan to the stove and add 8 cups of water, bringing it to a boil.

Once boiling, cover the pan, reduce heat to low, and let it simmer for at least 30 minutes until everything is soft and tender.

Garnish with cilantro or flat leaf italian parsley before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens