Kitchari (Authentic, Ayurvedic)
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
6 servings
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Calories
233 kcal
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Course
Main Course
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Cuisine
Indian
Kitchari (Authentic, Ayurvedic)
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This kitchari is an easy, vegan, gluten-free, one-pot Indian rice-lentil porridge. It's healthy, comes together in just 45 minutes, and great for a cleanse.
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Ingredients
- 1 tablespoon neutral cooking oil vegetable oil or coconut oil preferred, generic cooking oil
- 1 teaspoon mustard seeds optional
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 1 inch ginger grated (1 teaspoon of ginger paste, piece
- 1 teaspoon Turmeric
- 1½ cups mixed vegetables I used beans, carrots, and peas
- ½ cup rice see notes
- 1 cup moong dal or split mung beans
- 5 cups water see notes for adjustment
- 1 teaspoon salt adjust to taste
- 1 tablespoon cilantro for garnish, chopped
Instructions
- Rinse rice and 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 1 teaspoon each of mustard seeds, cumin seeds, and ground coriander and give it a quick stir. Then, add ginger and turmeric and sauté for a few seconds.
- Add mixed vegetables of your choice and stir it together with the spices. Finally, add the the washed rice and dal along with 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 Information
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Calories
233kcal
(12%)
Carbohydrates
40g
(13%)
Protein
12g
(24%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Trans Fat
1g
(50%)
Sodium
431mg
(18%)
Potassium
142mg
(3%)
Fiber
6g
(24%)
Sugar
1g
(2%)
Vitamin A
2386IU
(48%)
Vitamin C
5mg
(6%)
Calcium
43mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 233 kcal
% Daily Value*
| Calories | 233kcal | 12% |
| Carbohydrates | 40g | 13% |
| Protein | 12g | 24% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Sodium | 431mg | 18% |
| Potassium | 142mg | 3% |
| Fiber | 6g | 24% |
| Sugar | 1g | 2% |
| Vitamin A | 2386IU | 48% |
| Vitamin C | 5mg | 6% |
| Calcium | 43mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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