Kitchari

Kitchari

Kitchari (also called khichdi or khichri) is a one-pot dish that is a basic staple in Ayurveda. It is very nourishing and easy to digest. It is cooked until it reaches a porridge-like consistency.

Be sure to include the ginger powder to reduce excess Vata or Kapha conditions. Leave out the mustard seeds if you are looking to reduce an excess Pitta problem.

INGREDIENTS

Choose 2 or 3 different types of vegetables to use. For example: Carrots, Sweet Potato, Beets, Zucchini, Asparagus, Spinach, Kale, Onion, Peas, Broccoli, Cauliflower, Potatos

2 cup Basmati Rice (aged 1 year preferably)
1 cup Mung Dal (split yellow)
6 cups water or substitute water with vegetable broth
1/4 tsp. Sea Salt
1/4 tsp. Black Pepper
2 tsp. Ghee / Coconut Oil / Avocado Oil
1/2 tsp. Ginger powder
1/2 tsp. Coriander powder
1/2 tsp. Cumin powder
1/2 tsp. Turmeric powder
1 inch Fresh Ginger root, chopped, minced or grated
1/2 tsp. Whole cumin seeds - Optional
1/2 tsp. Mustard seeds - Optional
1 pinch Asafoetida (hing) - Optional
1 or 2 - Fresh Green Chili Peppers - Optional
1 or 2 - Garlic cloves - Optional

Additional Toppings (Optional)

* chili oil / hot sauce
* fresh cilantro (coriander) or parsley
* fresh squeezed lemon juice / lemon wedges
* Bragg Liquid Aminos
* Nutritional Yeast

PREPARATION

- Choose any vegetables that suit your constitution. Cut them into smallish pieces.
- Use a bowl or strainer to soak / rinse the rice and dal with water to remove any debris, as well as the surface starch that causes the rice to clump together when cooking.

INSTRUCTIONS

1. Heat the avocado oil / coconut oil in a heavy-bottomed pot over medium heat.

2. Add the mustard seeds and cumin seeds if you are using them and toast them until the mustard seeds start to pop, about 1 to 2 minutes. If not using mustard or cumin seeds skip this step.

3. Add the rice, moong dal stir continuously for about 2 minutes

4. Add the vegetables (your choice of onions, carrots, sweet potato, beets, kale, ginger, and garlic or green chilies)

5. Cook for about 2 minutes, stirring frequently to keep the vegetables and spices from burning.

6. Once the vegetables have very slightly softened, add spices: salt, turmeric, cumin, coriander, ginger powder, and black pepper and stir until the spices coat the vegetables.

7. Add 6 cups of water / vegetable broth and bring everything to a boil, and then reduce the heat to low.

8. Cover the pot and simmer the kitchari for about 30 minutes. After 15 minutes of cooking, check to see if there are still enough liquids in the pot. If you notice that the liquids are completely absorbed by the rice and beans, add 1/2 to 1 cup of water and stir to incorporate.

9. Stir the mixture occasionally, until you get a porridge-like consistency. It should be soft and creamy - cooking times will vary. Approximately 20-30 minutes.

10. Remove the lid and check to see if the rice is tender. If the kitchari is looking too runny, let it simmer for more time uncovered. If the kitchari is too thick, turn off the heat and add 1/2 to 1 cup of water, stir into the mixture and let sit.

11. Taste and add more salt and pepper as needed.

12. Serve the kitchari in bowls, along with your desired toppings.

SUPER EASY INSTRUCTIONS

• Follow Steps 1 - 6 - Stir rice, daal, oil / ghee, ginger, turmeric, mustard seed, cumin, salt and pepper together in the inner pot of a pressure cooker until oil / ghee and spices coat the rice and daal and vegetables.

• Add the water and stir. Lock the pressure cooker lid in place and set steam vent to Sealing (if this is an option on your pressure cooker - see the manual if you have questions).

• Cook for approximately 10-15 minutes on High pressure, lower the heat and allow to cook for an additional 5-10 minutes. Times will vary depending on your pressure cooker.

• Take of heat. Release all steam and pressure. Open pot and stir. The Kitchari is ready to serve.