Healing Kitchari Bowl

Ayurveda means “the Science of Life” and was developed in India over 3,000 years ago. It is based on principles of creating harmony through our senses, the 5-element theory, seasonal eating, and spiritual wellness. Ayurveda reminds us that health is the balanced and dynamic integration between our environment, body, mind, and spirit.

This Ancient healing recipe is a balanced, healing and wholesome meal. It’s the perfect option for a 3 day cleanse or whenever your system needs a rest. Make your own variations to make it unique to your taste. Kitchari has a comforting creamy taste, and can have endless spice variations. You can use any vegetables; suggestions are sweet potatoes, Brussel sprouts, broccoli, cabbage, carrots, squash, bok choy, celery, fennel, kale, or any leafy green. This dish can be eaten by anyone anytime, so no need wait for a cleanse to enjoy this meal.

I like to make it in a rice cooker, but have given instructions for stove top. Halve the proportions for a smaller batch – more appropriate for a single person.

1.5 C organic split mung beans
1 C organic basmati rice
1 (heaping ) tablespoon each: organic Tumeric/Coriander/Cumin/Ginger Powder or fresh root (add a bit more of the spices you love)
½ – 1 tsp each of fennel seeds, fenugreek seeds & cinnamon
1-1.5 tsp ground mustard seed
4 C chopped vegetables (I usually use 3 or more of following: bok choy, kale, broccoli, carrots, celery)… but you can use ANY vegetable
2-3 tsp Himalayan Salt to taste
Lime (garnish optional)
Chopped cilantro (garnish optional)

1. Wash the rice and mung dal well. If you have time, let it soak for several hours before cooking or overnight. (It will aid digestion)
2. Heat about 2 Tbs coconut oil (or ghee) in a pot. Saute all spices including salt for a few minutes till spices release aroma (be careful not to burn).
3. Add the rice and lentils until everything is mixed and well blended with spices and coconut oil ghee.
4. Add 6-8 Cups of water (or vegetable stock) and chopped vegetables and bring to a boil uncovered for 5 minutes. Cover and simmer for 30 – 40 minutes. Adjust water to your liking. Should have a soupy or stew-like consistency.
5. Salt to taste
6. Garnish with a good squeeze of lemon lime (and chopped cilantro – optional).

*IF YOU DO HAVE A RICE COOKER, IT IS SO MUCH EASIER. Put rice, dahl, vegetables, water or stock and squeeze of lemon or lime into the rice cooker. Gently simmer the spices in coconut oil (or ghee) in a small pot on stove and when the aroma is released, pour into rice cooker. Give a good stir, put lid on and plug it in. Voila!

Photo Credit: Alexa Gray