Kitchari is a simple, nourishing dish which is gentle on the digestive system and balancing for all Doshas.
There is no, one set recipe for kitchari. It simply means ‘2 grains’. Generally, the basic ingredients of the dish are basmati rice and mung dahl (yellow split peas).
Spices can the be adapted to suit each Dosha and promote balance. This is one dish that is a guaranteed winner in my house. My children absolutely love it. It really is simple, but extremely nourishing.
- 1 white onion finely chopped.
- 1 cup basmati rice
- 1 cup mung Dahl (pre soak over night)
- 2-3 cloves garlic
- 2cm piece fresh grated ginger
- 1 tsp mustard seeds
- 1 tsp cumin seeds (ground slightly)
- 1 tsp coriander seeds (ground slightly)
- 1/2 tsp cumin powder
- 1/2 tsp turmeric powder
- 1/2 tsp fenugreek powder
- 1/4 tsp hing (asafoetida)
- 4 cups water
- Rock salt and pepper to taste.
The how to:
Fry onions in a good quality vegetable or or ghee. Add whole spices and continue to fry for a few minutes. Add garlic, and ginger and fry for a few more minutes. Add remaining spices. I find that the mung dhal takes longer to cook so add that first with twice as much water and simmer with the lid on for around 20 mins. Add the basmati rice and cook for a further 20 minutes.
Add chopped coriander leaves to serve is desired.
For Pitta: omit the mustard seeds which can be quite heating.
The addition of the fenugreek powder helps eliminate gas. Especially balancing for Vata types.
Sautéed vegetables can be added if you would like to make this a more substantial dish.