Kitchiri - Ayurvedic Healing Stew

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Recipe

I discovered kitchari (pronounced kich-ah-ree) many years ago when I decided to try an Ayurvedic detox program called Panchakarma. The main, and often, the only food allowed during Panchakarma is the kitchari. Surprisingly, I found this healthy food also delicious, which made my detox experience pretty painless. Since then, I have been making kitchari quite often, especially when I need something light, nourishing, and calming for the body and mind.

Traditionally, Kitchari is made from two main ingredients: white basmati rice and split yellow mung beans. The husk from the rice and mung beans is removed to make this food very easy to digest and suitable for detox protocol, weight loss program, recuperation period after a medical procedure, during sickness, and healing from illness. Besides being very digestible, kitchari is super nutritious and low on the glycemic index. It is rich in minerals (including calcium, potassium, magnesium, and iron), amino acids (for complete protein), and flavonoids (antioxidants). Adding herbs and spices such as ginger, turmeric, fennel, coriander, black pepper, cumin, and black mustard seeds makes this dish even more nutritious and medicinal.

Rice and mung beans have a very mild taste and not too much flavor. But this combination is a great foundation to create a dish with the flavors that we like. It is as simple as adding favorite vegetables, greens, spices, bone or vegetable broths, and healthy fats. (Avoid fats if using kitchari for detox or weight loss purposes.) Kitchari is a great way to incorporate seasonal flavors and support our constitution during the changes occurring in nature, especially during spring and fall seasons. It is a one-pot dish, easy to prepare, very inexpensive, and fun to play with in the kitchen. And it’s easy to cook on the stove, in the crockpot, or to use the instant pot.

 

Ingredients:

  • 1 cup split yellow mung beans

  • ½ cup white basmati rice

  • 6-8 cups of purified water (or bone or vegetable broth)

  • 1-2 TBS of ghee or olive oil (optional)

  • 1 cup of chopped root vegetables (such as carrots, parsnip, sweet potatoes, onions, leek, beet root)

  • Optional vegetables: celery, zuknini, summer squash, winter squash, fennel bulb, string beans, asparagus

  • Optional greens and fresh herbs: spinach, kale, cilantro, parsley, dill

  • Sea salt or coconut aminos to taste

Spices:

  • 1 tsp. turmeric

  • 1 inch grated ginger

  • 1 tsp. cumin

  • ½ tsp. black pepper

  • ½ tsp. coriander

  • ½ tsp. mustard seed

  • 1 small cinnamon stick

  • 1 avocado chopped (optional for topping)

 

Method: 

Combine rice and mung beans and rinse them under the cold running water. 

Place the rice and mung beans in a large pot and add water. Bring to boil. Add salt and spices, reduce the heat to medium and cook for a few minutes.

Warm up the ghee in a pan and add root vegetables. Cook the veggies for few minutes. Add them to the pot with rice and mung beans. Add other vegetables if using including greens. 

Cover the pot and cook on low heat for at least one hour. Add more water or broth if the texture becomes too thick.

Serve with fresh herbs (cilantro) and chopped avocado, or olive oil sprinkled on top if desired.

Health facts: 

  • Low in the glycemic index

  • Contains healthy fats

  • Rich in minerals

  • Good source of protein

  • GF, dairy free*, vegan

  • Great option for food food allergies and sensitivities

 

* it is not gluten free if using ghee 

This dish can be served for lunch or dinner and even for a wholesome breakfast. For nutritional value it best to eat it fresh, but it can be stored in the refrigerator for two to three days and it won’t affect the taste. Most likely, more liquids need to be added when warming the kitchari the next day.