How to Make Kitchari – an Ayurvedic Healing Meal
Try this recipe for Kitchari, an Ayurvedic healing meal.
Try this recipe for Kitchari, an Ayurvedic healing meal.
- sea salt to taste
- 2 tablespoons coconut cream
- 2 tablespoons coconut oil
- 1/2 teaspoon turmeric powder
- fresh coriander
- fresh lime
- 1 1/2 teaspoons cumin seeds
- 1/2 cup split yellow mung beans
- 1/2 cup white basmati rice
- 1 inch stick of kombu
- 4 cups homemade vegetable stock (or water)
- 1 1/2 teaspoons fennel seeds
- 1 1/2 teaspoons coriander powder
- 1 tablespoon ginger root freshly minced
- 1/2 teaspoon fenugreek seeds
- 1/4 teaspoon black mustard seeds
- pinch of asafoetida
- 2 cups of any mixed vegetables (i used butternut green beans and cauliflower)
- coconut yoghurt
- Carbohydrate 7.17364145701019 g
- Cholesterol 0 mg
- Fat 9.94595041393314 g
- Fiber 1.31900834230157 g
- Protein 1.24660395765517 g
- Saturated Fat 8.23935270635932 g
- Serving Size 1 1 Serving (43g)
- Sodium 42.9564166629579 mg
- Sugar 5.85463311470862 g
- Trans Fat 0.654515103949491 g
- Calories 117 calories
Step-by-step
- The night before (24 hours earlier), soak mung beans in ample filtered water.
- When you’re ready to cook, drain the mung beans and rinse under running water.
- Place rice in a sieve and rinse till the water runs clear.
- Prepare vegetables by peeling and chopping them up, then set all of this aside.
- Heat coconut oil over medium heat, in a heavy-bottomed pot.
- Add cumin, fennel, fenugreek and black mustard seeds and cook for a few minutes to release aromatics, and until the mustard seeds have popped.
- Add the rest of the spices and stir to combine.
- Add a cup of vegetable stock, followed by mung beans, kombu, coconut cream, rice and vegetables, then add the rest of the stock (or water).
- Cover and bring to a boil, then reduce to a low heat.
- Simmer for about 40 minutes.
- Check the pot periodically as the rice swells and may stick to the bottom. Add more water if you want a soupier consistency, and simmer longer to get a thicker stew.
- Serve with fresh coriander chopped and folded through, a drizzle of fresh lime juice, a spoon of coconut yoghurt and sea salt to taste.
How to Make Kitchari: A Simple Ayurvedic Recipe for Wellness
As a busy working mom, finding time for myself and maintaining my health often feels like a juggling act. Between work deadlines, school pick-ups, and keeping the house running smoothly, self-care often takes a backseat. But recently, I've discovered a powerful tool for restoring balance and boosting my well-being: Kitchari. This simple Ayurvedic dish is more than just a delicious meal; it’s a gentle cleanse and a nourishing tonic for body and mind.
Kitchari, a blend of mung beans and rice, is a staple in Ayurvedic cuisine. It's incredibly easy to make, incredibly versatile, and surprisingly satisfying. Unlike many other meals, Kitchari doesn't demand hours in the kitchen; in fact, I often prepare it on busy weeknights, knowing it's a wholesome meal that will fuel my body and calm my mind. The beauty of Kitchari lies in its simplicity. It's a blank canvas for creativity, letting you tailor it to your taste with the addition of different vegetables and spices. One day it might be vibrant with colorful carrots and spinach, and the next it could be hearty with butternut squash and ginger. The possibilities are endless!
Why I Love Kitchari:
Beyond its ease of preparation, Kitchari offers many benefits. The mung beans are incredibly digestible, gentle on the stomach, and packed with nutrients. The rice provides grounding energy, and the spices contribute to the overall healing properties of the dish. I’ve found it particularly helpful for times when I’m feeling run-down or need a gentle reset. The ease of digestion helps my body focus its energy on healing and rejuvenation rather than struggling to process heavy foods.
Beyond the Recipe:
Creating Kitchari has become more than just cooking; it’s a small ritual that brings a sense of calm to my hectic days. The act of mindfully preparing the ingredients, the soothing aromas that fill the kitchen, and the satisfaction of enjoying a warm, nourishing bowl at the end of a long day are all incredibly therapeutic. It's a reminder to slow down, nourish myself, and prioritize my well-being, even amidst the chaos of daily life.
Tips for Kitchari Success:
- Use good-quality ingredients: Fresh spices make a huge difference in both the taste and the overall healing benefits of the dish. I often seek out organic ingredients whenever possible.
- Don't be afraid to experiment: Kitchari is incredibly versatile. Feel free to add your favorite vegetables, spices, or herbs. I love to add a squeeze of fresh lime juice at the end for a burst of brightness.
- Adjust the consistency: If you prefer a soupier Kitchari, add more water or stock. For a thicker stew, simmer it longer.
- Make it a mindful experience: Take your time while preparing the Kitchari. Pay attention to the smells, the textures, and the overall process of creation.
- Enjoy it slowly: Savor each bite of your Kitchari. Take your time and appreciate the nourishing goodness of this simple yet powerful dish.
Incorporating Kitchari into my routine has not only improved my physical health but has also brought a greater sense of peace and balance to my life. It's a small act of self-care that yields profound results – a testament to the power of simple, nourishing food and mindful preparation.
So, whether you're a busy professional, a stay-at-home mom, or simply looking for a delicious and healthy meal, I highly recommend giving Kitchari a try. You might just be surprised at how this simple Ayurvedic recipe can transform your well-being.
