Kitchari Recipe: Easy-to-Digest, Dosha Balancing Ayurvedic Food as Medicine

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.

Introduce the dish Kitchari and its benefits.

List the ingredients: rice, yellow moon dal, ghee, turmeric, salt, cumin, clove, mustard seeds, fresh greens, red onion, green beans, cilantro, carrots, sweet potatoes, ginger, garlic, curry leaves.

Use 1/4 cup of yellow moon dal and 1/4 cup of rice for the base.

Wash the rice and dal by filling a bowl with water, stirring to release starch until the water turns opaque, then draining. Repeat until water is clear.

Soak the rice and dal for easier cooking and digestion, showing the difference in texture before and after soaking.

Turn on the stove to start cooking the Kitchari.

Use the soaked rice and dal for cooking, explaining the benefits of soaking.

Add ghee to the pot and heat it up.

Add mustard seeds and cumin seeds to the ghee and cook until they start to pop.

Add chopped ginger and garlic to the pot and sauté until fragrant.

Add turmeric and salt to the pot, mixing well.

Add the soaked rice and dal to the pot, stirring to coat with the spices.

Pour in water (not specified how much) and bring to a boil.

Reduce heat, cover, and simmer until grains are tender (exact time not specified).

Add seasonal vegetables (like chard, carrots, sweet potatoes) to the pot and cook until tender (exact time not specified).

Remove from heat and let sit for a few minutes before serving.

Garnish with fresh cilantro before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens