Kitchari is a spiced yellow dal with rice. Is a one of the most well known and revered Indian ayurverdic dishes. It is said to help keep the body in harmony by balancing all the doshas. Especialy useful to keep your body at optimal health as the climate cools and seasons transition. Also delicious when you use fresh seasonal veggies. Here’s how to make it!
3/4 cup split yellow mung beans
2/3 cup basmati rice
1 teaspoon coconut oil
3-4 cups fresh, organic and seasonal veggies
(use at least one green veggie such as spinach or kale and one orange or root vegetable such as carrot, sweet potato or squash)
2 teaspoons black mustard seeds
1/2 teaspoon fenugreek seeds
1/8 teaspoon asafoetida
1 tablespoon minced fresh ginger root
1 teaspoon ground turmeric
1 teaspoon ground cumin
2 bay leaves
1 quart (4 cups) water
1/2 cup chopped fresh corriander
Rinse the mung beans and rice together under running water until the water runs clear. In a large pot with a lid, heat the coconut oil over medium heat. Add Chopped veggies and cook until soft. Add the mustard and fenugreek seeds and toast until the mustard seeds pop. Add the asafoetida, ginger, tumeric, and cumin and cook for about 30 seconds, stirring constantly. Add the beans and rice and stir until they are coated with the spice mixture. Add the water and bay leaves to the rice and bean mixture and bring to a boil. Lower the heat to a simmer and cover. Cook until the beans and rice are soft, but not mushy, 15 to 20 minutes. Serve warm with chopped coriander and sea salt, as needed.
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