basic kitchari…

ingredients:

·      1/2 cups yellow split mung dal beans

·      1/2 cup white basmati rice

·      3-4 tablespoons ghee or organic vegetable oil of choice

·      1 teaspoons (or 1 tablespoon if you like more herbs & spices) each: fresh minced ginger, cumin seeds, fennel seeds, coriander seeds, fenugreek seed (in spring), brown mustard seed (in fall & winter), salt and  ground black pepper

·      2–3 cups of chopped, organic, seasonal vegetables such as carrots, celery, pumpkin, kale, spinach, bok choy, etc (avoid nightshades)

·      4-6 cups water (depending on preference for more watery or drier kitchari)

·      1 teaspoon each cumin powder, coriander powder, fennel powder, cardamom powder, cinnamon powder (in fall & winter), turmeric powder & asafoetida (AKA hing) powder

·      Optional for garnish:  chopped fresh cilantro, fresh lime/lemon wedges, shredded dry coconut, sunflower seeds, nutritional yeast, Braggs liquid aminos, etc

directions:

1.    Rinse and drain the rice and mung dal beans and set aside. 

2.    Heat 2 to 4 tablespoons of ghee or oil in a large pot. Add the fresh minced ginger and all the whole seeds and toast until the slightly fragrant, making sure not to burn. 

3.    Add rice and split mung dal, stir and cook a couple of minutes.

4.    Add all vegetables except leafy greens, stir and cook a couple of minutes.

5.    Add water.  Bring to a boil, then reduce heat and simmer.

6.    Cook until rice and dal are soft, adding more water if need.

7.    Add leafy greens, stir until just cooked.  Turn off heat.

8.    In separate small skillet, heat 2 tablespoons of ghee or oil.  Stir in all powder herbs and spices and stir just long enough for spices to sizzle a little.  Then pour hot powdered herbal oil mixture into the pot of kitchari and stir.  If done correctly, this may cause a sizzling sound as the oil mixture makes contact with the kitchari. 

9.    Serve with optional garnishes of choice

10. Enjoy!

note:

Nourishing and easy to digest and assimilate, Kitchari is a great option for a gentle Mono-diet Cleanse. For a mini-detox, eat kitchari for all of your meals for a few days, or simply enjoy it as a delicious part of a healthy, whole-foods diet.