For 4 servings
Ingredients
- 1 cup yellow mung bean dal
- 1 cup basmati rice
- About 6 cups of water
- 1 piece of fresh ginger of approximately 2,5 cm, finely chopped
- ½ tsp turmeric
- ¼ tsp salt
- 2 tbsp ghee
- Pinch of hing / asafoetida (optional)
- 1 small handful of fresh coriander (leaves)
About kitchari
Kitchari literally means "mixture," usually of a grain and a legume. It's a staple in Ayurvedic cuisine and beloved for its ease of preparation, nutritious composition, and easy digestibility.
Kitchari contains all the essential amino acids, making it a complete protein source, ideal for vegetarians. However, many people find kitchari a bit daunting at first due to the use of traditional Indian spices like mustard seeds, curry leaves, and hing. That's why we've developed this very simple basic version, which you can easily expand upon as you become more familiar with Ayurvedic cooking.
Preparation
Soak the mung bean dal for at least one hour. Then rinse the mung bean dal and rice several times until the water runs clear.
Heat the ghee over medium heat and add the ginger, turmeric, half the coriander, and salt. Cook gently for a few minutes to release the flavors.
Next, add the washed rice and mung daal and stir well, coating the grains with ghee and spices. Pour in the water, bring to a boil, then reduce the heat. Simmer the kitchari gently for about 25 minutes, until the mung daal breaks down and the rice is tender.
Serving & variations
Serve with an extra spoonful of ghee, the remaining coriander and a twist of black pepper for a warming, satisfying meal.
For a more substantial meal, add a handful of finely chopped, steamed seasonal vegetables. This kitchari is suitable for all seasons, or anytime your digestion needs some extra rest and support.
