Kitchari

Mary's Journal

• All Things Ayurveda
• Notes on Birth
• Recipes

Kitchari is one of my favorite Ayurvedic dishes!
A combination of split yellow mung beans, digestive spices, ghee, and Basmati rice, kitchari is nutrient-dense and very easy to digest. It’s the perfect nourishment to support you through all your life transitions, particularly during the change of seasons.

KITCHARI (4 servings)

Ingredients:

• 2 tbsp ghee (sub coconut oil for vegan option)

• 1/2 cup split yellow mung dal

• 1/2 cup basmati rice

• 1/4 tsp fennel seeds

• 1/4 tbs coriander seed

• 3 cardamom pods

• 1 tsp cumin seeds

• 1 tsp turmeric powder

• 1 tbsp pealed and chopped ginger

• Pinch of black pepper.

• 1 pinch hing (optional)

• 5 fresh curry leaves (optional)

• 1 tsp salt

• 1 tbsp chopped fresh cilantro

• 5 cups of water (add more or less depending on  desired consistency)

  
  Directions:

1. Soak the mung dal and rice overnight for a min of 4 hours. Discard soaking water.

2. Sauté the fresh ginger cumin, fennel and coriander seeds and turmeric (optional curry leaves) in the ghee until the seeds start to pop.

3. Strain and rinse the mung dal and rice

4. Add the mung dal + rice to the spice and ghee mix along with and salt, pepper, and hing. Sauté for 1 or 2 minutes.

5. Add 5 cups of water, bring to boil, then simmer for 30 minutes or until the dal and rice start to create a creamy consistency.

6. Continue to cook and add more water to achieve your desired consistency

7. Stir in fresh coriander

Mung Dal

Mary's Journal

• All Things Ayurveda
• Notes on Birth
• Recipes

Ingredients:

• 3 Tbsp of Ghee

• 1 1/2 cup of split yellow mung daL

• 4 cups of water

• 2 1/2 tsp dal spice 

• 2 tbsp fresh grated ginger

• 2 garlic cloves

• 3/4 tsp salt

• pinch black pepper

• 1 tbsp fresh chopped coriander

Directions:

1. Wash + Soak mung 4 -8 hours

2. Strain mung and add into a pot  with 4 cups of water.

3. In a separate pan add ghee, ginger, garlic and spices on medium heat

4. When spices starts to “pop” add the spiced ghee to the  pot with the mung and water

5. Bring the mung, water and spiced ghee to  a boil then simmer for 30min or until creamy consistency.

6. Add chopped coriander stir and serve.

Dal Spice

Ingredients:

• 1/2 tsp ground turmeric

• 1/2 tsp ground cumin

• 1/2 tsp ground ginger (can also use fresh minced about 1tbsp)

• 1/4 tsp fennel seeds

• 1/4 tsp black mustard seeds

• 1/4 tsp ground coriander 

• 1/4 tsp nutmeg

• 4-6 cardamom pods

• 1/4 tsp ground fenugreek

Coconut Roasted Carrots

Ingredients:

• 1 Tbsp of coconut oil

• 2 cups chopped carrots

• 1 tsp cumin seeds

• 1 tsp Salt

• pinch turmeric

• pinch Black Pepper

• 1/2 cup dried coconut flakes

Directions:

1. Preheat oven to 400 degrees

2. rinse, peel  + chop carrots

3. In a medium pan on low heat add coconut oil, turmeric, cumin 

4. when cumin seeds start to “pop” add to carrots +  coconut and place on roasting sheet

5. bake in over at 400 degrees for 25-30 min until tender

6. add salt + pepper to taste