I love Indian food, but actually never came across this well known dish “Kitchari”, until 2 weeks ago my friend Claudie shared with me her 10 day cleanse, with Kitchari as the main dish for breakfast, lunch and dinner. She felt so good and even experienced some intense happy days, which often occurs when you are on a detox or cleansing diet for some days. The good thing about this Ayurvedic cleanse is the dish is amazingly delicious and nourishing and an absolute complete meal, as it combines legumes and grains ( a complete protein). Actually your cravings for sweets, carbs, fats, coffee or alcohol totally disappear. It’s such a fulfilling dish, I promise. The taste sensation is huge, thanks to all the aromatic Indian spices, which is very supportive to your digestion. I am so happy I got to know this dish.
I have been working on the recipe for some days, and this is my preferred version which I hereby love to share with you.
As always my food contains double or triple the amount of veggies than other recipes, simply because we need a lot of those superpowerfoods (vitamins, minerals, phytonutrients etc). These kind of 1 pot stews are just great for adding lots of veggies, and the ‘less veggie lover’ will still love it, guaranteed.
Okay, the spice list is a bit long..but you really gonna love the intense flavours of it! (you might be able to find a Kitchari ready made spice mix). The cooking method is very similar as the one for a risotto, it all goes into one pot, you cook and stir until its has this creamy/porridge like consistency. If you have a RICECOOKER, you will save your self a lot of time! I actually just bought my first rice cooker today. So the recipe for the Ricecooker will follow next, as I still have to figure out the measurements and cooking time.
I have been eating the Kitchari for a couple of days now, simply love this comforting food. I hope you will enjoy it too!
p.s.: I am aware that my recipes are not the 10-ingredients-30 min pots. I always like to give you a good base of information. When you have made it once or twice you will get the feel of it, and you will be flexible yourself about which vegetables you use, sometimes just what you have left in your fridge. It can be that easy.
Yes…soo many spices in the Kitchari, no wonder it’s so flavorful. You could skip a couple as long as you have the most important once. (see recipe) There are also Kitchari ready-made-spice mixes available if you want to skip the process of roasting your own spices..enjoying the smell and then mash them in a mortar.
- 1 big pot, or rice cooker
- 1 cup split yellow or green mung beans rinsed
- 1/2 cup brown basmati rice rinsed
- 1-2 tbs coconut oil or ghee
- 4 cups or more vegetable stock or water and a stock cube
- optional: 2 tbs coconut cream
- optional: stick of kombu seaweed
- 1 tbs cumin seeds
- 1 tbs coriander seeds or coriander powder
- 1 tbs fennel seeds
- 1 tsp fenukgreek seeds
- 1 tsp black mustard seeds
- 2 tsp turmeric powder
- 1 tbs ginger freshly grated or ginger powder
- 1 tsp black pepper
- 1 tsp or more salt
- a pinch of asafoetida
- 2-4 cloves
- 2-4 cardamom pods
- 2 bay leaves
Vegetables, (4-6 cups) choose a variety of colours from the list below and chop. And don't forget to add the dark green veggies
- sweet potatoes
- butternut squash
- swiss chard
- Fresh lime
- Fresh coriander cilantro
- Coconut yoghurt
- sea salt
- Collect all your spices, and roast only the 'seeds' in a pan. (be careful with high heat, it may not burn)
- Transfer these seeds to a mortar and grind them, as much as you want. You may also skip this and use the whole roasted seeds. I like them grounded, since I don't really like to eat the whole seeds.
- Add some oil in your pan and put grounded spices back into your pan, together with all other spices, stir for a minute.
- Add 2 cups of vegetable stock, followed by mungbeans, rice and a strip of kombu (optional), stir.
- Add this moment add those veggies that need to be cooked longest, like carrots, green beans, the stems of your cauliflower and broccoli. Keep stirring.
- After 10 minutes add the other veggies, like zucchini, cauliflower, asparagus etc. If you need extra water add a little bit more at the time. It really works like a risotto, keep stirring, adding water, and be careful it doesn't get burned on the bottom.
- Stir in some coconut cream if you like.
- Last but not least add your chopped greens, like kale, spinach, chard.
- Taste. Add more salt if you like, or black pepper or cayenne, if you like it spicier.
- Serve with your choice of toppings and eat mindfully.
Alternative for rice: quinoa, amaranth or millet
Grain-free: you could use cauliflower rice instead, but add after beans and veggie are cooked
Little tweaks to adapt to the different doshas 'vata, pitta and kapha'
Vata: use more oil, a pinch of cayenne, extra ginger, more rice or guinoa
Pitta: use half the amount of the mustard seed and black pepper
Kapha: omit the oil, use alternative grains instead of rice, add some extra ginger and a pinch of cayenne.