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Kitchari

Comforting Kitchari: Your Go-To Ayurvedic Comfort Bowl

Kitchari is a soothing, nutritious dish made with yellow split mung beans and Basmati rice, offering comfort on chilly afternoons.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Indian
Calories: 260
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 cup Yellow Split Mung Beans (Moong Dal) Provides protein and fiber; substitute with other lentils for different textures.
  • 1 cup Basmati Rice Main starch component; use jasmine rice, brown rice, or quinoa if preferred.
  • 4 cups Water Acts as the cooking liquid; vegetable broth can enhance flavor.
For the Flavor
  • 2 tablespoons Ghee or Oil Adds richness; for a vegan option, switch to coconut oil or avocado oil.
  • 1 teaspoon Cumin Seeds Enhance flavor and aid digestion; ground cumin works as a substitute if needed.
  • 1 tablespoon Fresh or Ground Ginger Provides warmth and spice; fresh ginger offers better flavor, but ground ginger is convenient.
  • ½ teaspoon Turmeric Adds a vibrant color and anti-inflammatory properties.
  • to taste Sea Salt and Black Pepper Adjust to taste before serving.
For the Finish
  • ¼ cup Cilantro (for garnish) Adds freshness and color; optional but highly recommended for presentation.
  • 2 slices Lime or Lemon Introduces acidity to balance the flavors beautifully.

Equipment

  • large bowl
  • Medium pot

Method
 

Step-by-Step Instructions for Kitchari
  1. Soak the yellow split mung beans and Basmati rice in a large bowl with water for about 15 to 20 minutes and then rinse until the water runs clear.
  2. In a medium pot, heat ghee or preferred oil over medium-low heat and add cumin seeds, sautéing until fragrant. Stir in fresh grated ginger and turmeric.
  3. Add the drained moong dal and rice mixture, pour in water, and season with sea salt and black pepper. Bring to a gentle boil.
  4. Reduce heat to medium-low and simmer uncovered for about 30 minutes, stirring occasionally, until a creamy consistency is reached.
  5. Check for softness and adjust the consistency with water if necessary, seasoning to taste.
  6. Ladle into warm bowls, garnishing with cilantro and lime or lemon slices.

Nutrition

Serving: 1bowlCalories: 260kcalCarbohydrates: 45gProtein: 10gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 400mgPotassium: 550mgFiber: 8gSugar: 1gVitamin A: 10IUVitamin C: 15mgCalcium: 4mgIron: 20mg

Notes

Use fresh spices for enhanced flavor and consider adding vegetables towards the end of cooking for added nutrients.

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