Kitchari is a vegan, one pot, easily digested and extremely nourishing meal on many levels. The rice and mung dal create a high and complete protein combination and the meal itself is considered tridoshic - that is, it helps balance the three dosha's of the body. Depending on your constitution, you can add more or less of certain spices.
For Kapha types, you can use quinoa, millet or amaranth instead of rice, add extra ginger, and a pinch or two of cayenne, less ghee or butter and add extra leafy greens, brussels sprouts, cauliflower, asparagus and/or celery.
For Pitta types, use half the amount of mustard seeds and black pepper, or omit mustard seeds altogether, replace ghee with coconut oil, and add extra leafy greens, broccoli, asparagus, zucchini and/or carrots.
For Vata types, use twice the amount of ghee or oil, add a pinch of cayenne, extra fresh ginger, more rice, and extra carrots, zuccini, peas, sweet potatoes and asparagus.
To find out your constitution, there are many quizzes online, such as this one: https://kripalu.org/whats-your-dosha
1 cup yellow mung dal.
! cup mung beans
1 cup brown rice
3 tablespoons ghee or clarified butter.
2T fresh ginger & 2T fresh garlic
1 teaspoon each: whole cumin, whole mustard seeds, whole fennel seeds, ground cumin, ground coriander & ground cardamom
1 cinnamon stick
1 tablespoon turmeric
add diced vegetables of choice – green beans, sweet potato, kale, spinach cherry tomatoes ect
Fresh coriander and lime to serve
1. Soak lentils, mung beans and rice for 12-24 hours, then rinse well in several changes of water until water runs clear. Drain and set aside.
2. Make the kitchari:
In a large pot, heat ghee over medium-high. Add cumin seeds, mustard seeds and fennel seeds and cook, stirring, until mustard seeds pop, 1 to 2 minutes. Add remaining spices and ginger and garlic and cook, stirring, until fragrant, 30 seconds. Add dahl and rice mixture, 6-8 cups water, salt, and vegetables. Bring to a boil, then reduce heat and simmer partially covered, stirring occasionally, until most of the water is absorbed and the rice and vegetables are tender, about 1 hour.
Serve with fresh coriander and lime.
**variations use some home-made stock/coconut cream/tomato puree with the liquid portion