As part of our Winter Wellness Wednesdays we offer you Kitchari...

Intro  |   Benefits   |   Recipe

I was first introduced to this delicious, nutritious easy to make one pot breakfast, lunch or dinner in the Yoga in Daily Life ashram in India way back in 1996! There are many versions, for example one that is used with the yogic cleansing practices that is very simple, soupy versions, different dal and vegetable versions, to the fully jazzed up versions. This is my version that uses warming winter spices, fresh ginger, winter spinach and lemon.

Kitchari (kitch-ah-ree):

• combines rice, dahl, vegetables and spices in a way that is easy for the body to digest. Yogis love this clean nutritious sattvic food because it promotes balanced energy and a clear, focused mind, and that supports our yoga practice.

• the rice and dhal have an amazing synergetic relationship when combined and eaten together as it supplies a well balanced complex carbohydrate for sustained energy and the necessary amino acids to help enrich the overall protein value.

• mung beans are detoxifying and help neutralise acids. They are protein rich and a highly nutritious blood purifier. By neutralizing toxins of the body, mung beans are able to assist in calming the mind and relieving hypertension.

• the spices have their own unique therapeutic qualities that aid digestion and prevent stagnation from occurring. Their warm and spicy energy benefits the better assimilation and transformation of food into energy. This is perfect for winter wellness!

• according to Ayurveda, kitchari is the most complete form of food. it harmoniously unites the six ayurvedic tastes to produce not only a flavoursome meal, but also one that satisfies the bodies nutritional needs completely and balancing the body and mind.

Recipe

Serves 4

Ingredients

1 cup mung dhal soaked overnight

1 cup long grain / basmati rice

2Tbsp oil

2tsp black mustard seeds

2tsp cumin seeds

2tsp fennel seeds

2 fresh chillies chopped

2 (or more) tsp grated fresh ginger

1 tsp ground cumin

1/2 tsp asafoetida / hing

5 cups water

2 tsp turmeric

2 tsp salt

4 medium size tomatoes, washed and cut in chunks

2 - 3 packed cups baby spinach, washed

3 Tbsp lemon juice

black pepper to taste

Method

Soak mung dhal overnight. Use hot water to speed up the process. Drain before using.

Rinse rice to remove starch. 

Heat the oil on medium heat in a saucepan. 

Fry mustard seeds til they pop.

Add cumin & fennel seeds and cook until they go a little darker in colour. You will be able to smell their fragrance too.

Add ginger and chilli. Fry a little.

Add cumin powder and asafoetida. Stir through letting it cook for a few moments.

Add the drained rice and mung dhal. Stir fry with the spices for 1 minute.

Sir in the salt and turmeric.

Pour in the fresh water.

Bring to the a full boil over a high heat. Reduce to a low heat and cook with the pot partially covered for 30 minutes or until the mung beans and rice are cooked. 

If you need to add more water then ensure it is hot / boiled water.

Just before the end add the tomatoes and spinach and stir through.

When all the liquid is absorbed it is ready. Though you can make it soupy also.

Serve with a squeeze of fresh lemon juice and pepper.

Notes:

• To make it more soupy just add more water or vege stock. I love it like this if I'm sick or for breakfast.
• You can use other spices. These are my fav. Other recipes will include coriander, curry leaves. Play with it! And share with us what works!
• You can use other vegetables. Though you may need to put them in earlier so they have time to cook. This means a bit more water may also be needed. 

ENJOY

Please share with us your experience of cooking this. We'd love it hear about it.