Kitchari can be nourishing or cleansing, warming or cooling, soupy or solid, all depending on the ingredients used and the method of preparation.
The perfect cleansing, nourishing meal for Autumn & Winter
• 1 cup basmati rice
• ½ cup yellow mung dal (lentils, can also use brown/red)
• 1 onion
• 2 tablespoons ghee/sesame oil
• 6 cups water
• 1–2 cups chopped vegetables (optional)
• Spices: cumin, turmeric, sesame, fresh ginger and cinnamon are all good
Wash rice and lentils and soak overnight. Strain.
In a medium saucepan warm the ghee/oil. Add the spices, chopped onion, and sauté for 1-2 minutes.
Add rice and lentils and sauté for another couple of minutes. Then add 6 cups of water and bring to a boil.
Once the kitchari has come to a boil reduce the heat to medium-low. Cover and cook until it is tender (approx. 30–45 minutes).
If you are adding vegetables to your kitchari, add the longer cooking vegetables, such as carrots and beets, halfway through the cooking. Add the vegetables that cook faster, such as leafy greens, near the end.
Add more water if needed. Typically, kitchari is the consistency of a vegetable stew as opposed to a broth. A thinner consistency is preferable if your digestion is weak. You will notice that kitchari will thicken when it cools and you may need more water than you originally thought.
Garnish with fresh coriander and add salt to taste (optional).
By: Ryan G. Edmonds
(ISHT & Kundalini Yoga Teacher, LELC Studio)