Kitchari
Servings: 6 servings
Calories: 233kcal
Kitchari is a rice-lentil porridge that follows Ayurvedic principles - an easy, healthy and convenient dish that comes together in just 45 minutes. Perfect for weeknight dinners and make ahead!
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Ingredients
- 1 tablespoon oil vegetable oil or coconut oil preferred
- 1 teaspoon mustard seeds optional
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 1 inch ginger piece grated (1 teaspoon of ginger paste)
- 1 teaspoon turmeric
- 1.5 cups mixed vegetables I used beans, carrots, and peas
- 1 cup mung dal or split mung beans
- ½ cup rice see notes
- 1 teaspoon salt adjust to taste
- 5 cups water see notes for adjustment
- 1 tablespoon chopped cilantro for garnish
Instructions
- Rinse half a cup of rice and a cup of dal separately at least 2-3 times to get rid of dirt and excess starch.
- Heat oil in a medium pot or deep skillet and add a teaspoon each of mustard seeds, cumin seeds, and ground coriander and give it a quick stir. Then, add a teaspoon each of ginger and turmeric and sauté for a few seconds.
- Add 1.5 cups of mixed vegetables of your choice and stir it together with the spices. Finally, add the the washed rice and dal along with 5 cups of water and a pinch of salt, and bring this to a boil. Then, reduce the heat, cover and simmer for roughly 30 minutes. Check at 30 minutes to observe the consistency - you ideally want a porridge like texture.
- Once the right consistency has been achieved, season with additional salt (as needed) and garish with cilantro. Serve hot.
Notes
- Traditional Ayurvedic kitchari does not include aromatics like onion or garlic. If you want to add those to the dish, start by sautéing the aromatics first before adding the vegetables!
- You can use any combination of vegetables or even leave them out if you desire. I use green beans, carrots, and peas since these are the ones my mother uses.
- Note about the rice: traditional kitchari, or khichdi, tends to use non-polished rice (e.g. Sona Masoori). However, some of these rice varieties are harder to come by in the US, so basmati rice is a good substitute (though it does reduce the digestive benefits a bit since it's polished). You can also visit an Indian store to see if they have Sona Masoori.
- Note on consistency: this recipe yields a traditional porridge like consistency. If you want it to be a bit more solid, I suggest reducing the water by half a cup. I don't recommend using the Instant Pot to make a kitchari if you prefer yours more solid!
Nutrition
Calories: 233kcal | Carbohydrates: 40g | Protein: 12g | Fat: 3g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 431mg | Potassium: 142mg | Fiber: 6g | Sugar: 1g | Vitamin A: 2386IU | Vitamin C: 5mg | Calcium: 43mg | Iron: 2mg