Kitchari for Every Season

Written By Julie Helmes

Kitchari (pronounced kich-uh-ree) or as I like to call it, “Mush”

Kitchari is a traditional Ayurvedic dish made of mung beans, rice, ghee, and spices. Simple, nourishing, and easy to digest, it’s often used for cleansing and healing and it balances all three doshas (Vata, Pitta, and Kapha). In Ayurveda, kitchari is considered the ultimate comfort food for your digestive system: warming, grounding, and packed with the right balance of protein, carbs, and healthy fats to restore energy and bring the body back into harmony.

Ingredients (1 Serving)

  • 1/3 cup yellow mung dhal

  • 1/4 cup basmati rice

  • Approximately 3 cups of water (1:3 ratio to water)

  • 2 tablespoons ghee or 1 tablespoon sunflower oil (if vegan)

  • (if purchasing ghee look for cultured and unsalted, if making ghee purchase cultured and unsalted butter). Or make your own.

  • 1/2 teaspoon turmeric

  • 1/2 teaspoon cumin

  • 1/2 teaspoon coriander 

  • 1/2 teaspoon black pepper

  • 1 teaspoon fennel seeds and cumin seeds (optional)

  • fresh parsley or cilantro

  • lime or lemon to squeeze on top when finished cooking

  • Himalayan pink salt to taste

  • Optional:

    • 1 teaspoon black mustard seeds

    • unsweetened coconut

    • sliced or slivered almonds

    • Veggies of your choice - pick only 2 (carrots, celery, summer squash, zucchini, kale, broccoli)

Steps

  • Rinse the rice and mung dhal. It is best to let the dhal and rice soak for a couple of hours in water, before cooking - this helps with digestion as it starts to break down the food. You can do this the night before.

  • In a large pot, bring water to a boil (~ 3 cups depending on the quantity of rice/dahl) and add the dhal and rice. Turn to medium heat and cook for approx. 25 minutes. Watch closely so it doesn't boil over.

  • Add a little ghee to keep the rice and dahl from sticking. If needed, add additional water (it should have the consistency of oatmeal when it’s finished)

  • OPTIONAL - in a separate pan, over low heat, add the mustard seeds, fennel, and cumin seeds, let the seeds pop.

  • Add the ghee and spices into the pot of rice and dhal. Cook for 5 minutes.

  • After adding the spices, add any chopped vegetables. You can also cook the vegetables separately and serve them on top or eat without any veggies.

  • When the mixture looks like savory oatmeal and all of the water is cooked off, you are ready to eat.

  • Top with lime/lemon, parsley/cilantro, unsweetened coconut, sliced, or slivered almonds.

Julie Helmes