(Photo by Jennifer Olson)
Kitchari is known as a seasoned mixture of rice and mung dal is a basic dish in Ayurvedic cooking. Combined with coconut, cilantro, fennel seeds and other ingredients, this healing dish is packed with flavor.
Gluten free, vegetarian
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Tridoshic Mung Dal Kitchari
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Ingredients
- ½ cup whole green mung beans
- ½ cup split yellow peas (split yellow mung dal)
- 1 cup uncooked red or basmati rice
- 1-inch piece fresh ginger minced
- 2 tablespoons shredded, unsweetened coconut
- 1 small handful chopped fresh cilantro
- ½ cup water
- 3 tablespoons Homemade Ghee or coconut oil
- 1 teaspoon mustard seeds
- 1 teaspoon whole cumin seeds
- ½ teaspoon whole fenugreek seeds
- ½ teaspoon whole fennel seeds
- ½ teaspoon whole coriander seeds
- ½ teaspoon ground turmeric
- 1 bay leaf
- 6-10 cups water
- Fresh Green Chutney
- Optional: Whole-milk yogurt, thinly sliced red cabbage, chopped snap peas, sliced radishes, fresh lime and/or cilantro for toppings
Instructions
- Wash green mung beans, yellow mung dal and rice under running water until water runs clear. Alternatively, you can soak beans and rice overnight; then rinse.
- In a blender, blend ginger, shredded coconut, cilantro and water until liquefied.
- In a large pot over medium heat, melt and heat ghee until sizzling. Add mustard seeds, and cook until they pop and turn gray. Add cumin seeds, fenugreek seeds, fennel seeds and coriander seeds; heat and stir until fragrant. Quickly add turmeric and bay leaf; stir until turmeric is lightly browned. Slowly stir in ginger liquid mixture, and cook until liquid reduces by half, 10–12 minutes.
- Stir in mung dal, yellow split peas and rice; mix well. Pour in 6 cups water, cover, and bring to a boil. Boil 5–10 minutes; then reduce heat to a simmer, and cook over low heat, covered, until beans and rice are soft and creamy, which can take up to 75 minutes. Add more water as needed to maintain a creamy consistency.
- When desired consistency and creaminess is reached, add salt to taste. Serve kitchari in bowls garnished with Fresh Green Chutney and other desired toppings.
Recipe Notes
Nutrition Facts
Tridoshic Mung Dal Kitchari
Amount Per Serving
Calories 97
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Saturated Fat 5g
25%
Monounsaturated Fat 2g
Cholesterol 11mg
4%
Sodium 24mg
1%
Total Carbohydrates 8g
3%
Dietary Fiber 1g
4%
Sugars 5g
Protein 1g
2%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING (about 1 cup): 97cal, 7g fat (2g mono, 0g poly, 5g sat), 11mg chol, 24mg sodium, 8g carb (1g fiber, 0.5g sugars), 1g protein
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