By Golda Smith
As a busy momma I certainly do appreciate one pot meals, especially when they are packed with nutrients. One of my favorite one pot meals to make during the fall and winter months is Kitchari. You will also see it spelled, kitcheree. It is a traditional staple and comfort Ayurveda dish and it is praised for its ability to detox the body while balancing all three doshas (vata, pitta and kapha).
Besides being super simple to prepare, I also love Kitchari because it is a complete protein meal. If you Google recipes, you will see more than a dozen different versions. However, the basic recipe calls for equals parts of mung beans and rice along with seasonal vegetables and spices.
I encourage you to play with the recipe and find that balance that works for you. I tend to like my Kitchari a bit on the dryer side while others may prefer it to be a little more like a soup. Either way or even somewhere in between, it’s a delicious and warming meal.
1 Cup each of brown rice and sprouted mung beans*
8 Cups of water
1” ginger, chopped
2 tsp ghee
½ tsp cumin powder
½ tsp coriander powder
½ tsp fennel seeds
½ tsp fenugreek
1 tsp whole cumin seeds
1 tsp mustard seeds
1 tsp turmeric powder
1 Tsp Himalayan salt (or to taste)
Handful of organic cilantro
1 Organic zucchini, diced
2 Organic carrots, diced
1 Cup Organic kale, chopped
- In a large pot, melt the ghee and toast the fennel, cumin and mustard seeds until they start to pop. Once they begin to pop, add the remaining spices (except salt) and stir for approximately 2 minutes until fragrant.
- Stir in rice, mung beans and water. Bring to a boil then cover and simmer lightly for 30 minutes (or until the rice is cooked). About half way through the simmer, add salt, zucchini, carrots and kale.
- The pot is finished when the rice is soft. Add more salt if needed. Stir in cilantro and serve.
*Sprouted rice and mung beans are best because they digest better. However, if sprouted rice and beans are not available then soak the rice and mung beans over night before use.
If you don’t have all of these spices available, don’t worry about it, your dish will still turn out fine. As I mentioned before, play with it and find the balance that works for you. Will you try this recipe? I certainly hope so and when you do, come back and let me know how you enjoyed it.