A traditional Ayurvedic kitchari recipe, balancing to all doshas. Comforting, nourishing, delicious – and supportive ofdigestive health. Note prep time is 20 minutes but recipe requires a one hour soaking of the rice and lentils.
2cupsany mixed vegetablessuch as butternut, zucchini, sweet potato, cauliflower
To serve:
fresh lime
fresh coriander
coconut yoghurt
sea saltto taste
Instructions
Combine mung beans and rice in a large bowl, cover with water, let soak for one hour, then drain and rinse.
Prepare vegetables by peeling and chopping them up, set aside.
Heat coconut oil or ghee 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 rice and mung beans, stir well and let cook for a moment.
Add all other ingredients, cover and bring to a boil, then reduce to a low heat. Simmer for about 35 minutes, stirring frequently.
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.
Once cooked, discard the kombu, and serve with fresh coriander chopped and folded through, a drizzle of fresh lime juice, spoon of coconut yoghurt and sea salt to taste if you used water rather than stock.
Video
Notes
Stick to three vegetables for this recipe - the simpler the combination the easier on the digestive system
🌪 Vatas are better for the oil and coconut cream, and ample warming spices
🔥 Pittas are better for coconut and coriander, and less of the heating spices (mustard, ginger, excess turmeric)
🌎 Kaphas are better for less oil or coconut cream, and more beans
The stick of kombu is optional, but it does leach valuable minerals into the mixture as it cooks
If you are cooking on an electric element, stir frequently to prevent it burning.
Cooking in heavy based pot is ideal as it distributes the heat evenly.
I have not yet made this in a pressure cooker or instant pot, if you do – could you comment to let me know how it went?