Kitchari in several Indian languages translates to mixture and usually consists of two basic ingredients: rice and dal. It is a basic dish in Ayurvedic cuisine and there are as many variations of this dish as there are chefs who prepare it.
As a stew, Kitchari has been consumed in India for thousands of years. The skillful use of spices and vegetables create balancing effects on all three doshas.
Kitchari is a nutritious dish and is quick and easy to prepare, making it a popular meal to suit almost every lifestyle.
The recipe we are presenting to you today is particularly nutritious and easy to digest. There are various options for this recipe so that you can adapt it to your constitution.
6 cups water
2 teaspoons ghee
2-3 cm piece of fresh ginger, chopped or grated
1 pinch asafoetida
1 cup mung dal
½ cup basmati rice
½ teaspoon coriander powder
½ teaspoon cumin powder
½ teaspoon whole cumin seeds
½ teaspoon whole mustard seeds
½ teaspoon turmeric powder
¼ teaspoon salt
A handful of fresh coriander leaves
Optionally, you can also add 1½ cups of different types of vegetables such as zucchini, asparagus or sweet potato.
For Vata or Kapha constitution: add a pinch of ginger powder
For Pitta: leave out the mustard seeds
Wash rice and dal separately in at least two changes of water.
Add to a pot along with water. Cover and cook for about 20 minutes until soft.
In the meantime, prepare the vegetables if you want to add them. Cut into small pieces.
Add the vegetables to the cooked rice and dal mixture and continue cooking for 10 more minutes.
Heat ghee in a separate small pan and toast the mustard seeds and whole cumin seeds until they start popping. Then add the other spices. Stir to release the flavours - be careful not to burn the powders! Stir the sautéed spices into the cooked kitchari and add salt to taste. Garnish with chopped fresh coriander and serve immediately.