Kitchari for OneFebruary 8, 2016
Kitchari for One is Ayurveda’s ultimate version of a Vegetarian chicken soup. It’s great to eat during periods of cleansing, illness, or whenever your digestion needs a break. It’s a perfect meal during Kapha Season as it gently helps detoxify our body from the toxins that tend to build up during the winter months. The ability to eat this yummy meal during a cleanse helps keep the transition gentle. A small amount of ghee goes a long way and is oh so flavorful.
Leftovers are an unfortunate no-no, according to Ayurveda, so here’s a simple recipe for a single serving
- 1/4 cup yellow mung dal
- 1/4 cup Basmati Organic Rice
- 1/4 tsp cumin seeds
- 1/4 tsp brown mustard seeds
- 1/4 tsp fennel seeds
- 1/4 tsp turmeric root powder
- 1 tsp ghee (or coconut oil)
- 1-2 cups diced vegetable(s) of choice (carrots, zucchini, broccoli, peas, greens, etc.)
- 1/4 cup cilantro or parsley
- onion and/or garlic (optional)
- whole tomato or 1/3 cup pureed tomato (optional)
- sea salt & pepper
Bring a kettle of water to boil and set aside.
Rinse rice and mung dal (you can soak for a few hours for better digestibility) thoroughly in a colander and drain.
Melt ghee in stainless steel or ceramic pot.
If using onion and garlic, saute briefly in ghee. (Kitchari is traditionally bland for optimal digestibility but when using it for a regular meal, I often add garlic and onion.)
Saute cumin, mustard, and fennel seeds until mustard seeds just start to pop.
Add turmeric and stir. It will burn quickly, so immediately add rice/dal and stir.
Add enough boiling water to cover about 2-3″ above mixture. Kitchari can be soupy or more solid, depending on your preference.
Add salt and pepper.
Bring to a boil and then simmer, covered, with the lid slightly cracked open for 20-25 minutes. Keep an eye on the pot and add water if necessary. The final result should be somewhat soupy.
Add chopped vegetables and cover for another 5-10 minutes, until tender.
Stir in cilantro (or parsley) and, if desired, stir in a chopped (or pureed) tomato.
Voila! Feel free to mix up the spices. You can add ginger, coconut flakes, etc.