Making kitchari is like giving your insides a big warm hug. There’s something so satisfying about this easy-to-digest Healing Ayurvedic Kitchari Glow Bowl.
Mmmmm. And that dreamy tahini drizzle though…
You know the days when you are craving something extra special and nourishing? Something warm, savory and comforting? Something that will make you feel good from the inside out, but also not weigh you down? This is it. This is the delicious recipe you need in your life! Especially while on your period or the few days before it starts… as those are the times you feel more raw and sensitive. Kitchari is very grounding and can and help with inflammation too (hello turmeric and spices!).
What is Kitchari?
Kitchari is a traditional cleansing food in Ayurveda. It is usually comprised of mung dal and basmati rice (you can sub cauliflower rice instead which I have tried, and both variations are superb!) but there are many variations from around the world. Combining mung dal and basmati rice creates a complete balanced protein combination that has an amazing balancing effect for each dosha type. It has many qualities but being quick and easy to prepare makes it a popular dish for almost every lifestyle.
For this glow bowl recipe, I use yellow split mung beans I buy on Amazon (they’re hard to find in stores for some reason) and also this Kitchari Spice Mix. It is much easier for me to buy the spice mix (we only use 2 teaspoons in this recipe) instead of buying each spice separately and figuring out the quantities because I don’t know them, and they really should be balanced! I LOVE this healing mixture. It consists of brown mustard seed, turmeric, mineral salt, cumin seed, ginger, asafoetida and fenugreek. I highly recommend for this recipe and while I don’t know specific spice amounts, I’m sure you could google it.
You start by soaking the mung beans for 20 minutes, then rinse, drain and set aside. Next you’ll heat up the coconut oil in a medium-sized pot and sauté the spices for a few minutes. You’ll then add in the mung beans and rice and sort of toast them while stirring for a minute or two, and then you’ll add in the water. It’s really quite simple.
1 cup split yellow mung beans
2 tablespoons coconut oil
2 teaspoons Kitchari Spice Mix
2 teaspoons ginger (optional; I added extra because I didn’t think there was enough in the mix)
1/4 teaspoon sea salt
1/2 cup basmati rice (can sub 2 cups cauliflower rice but see water recommendations in notes below)
4 cups filtered water
pair your kitchari with:
steamed kale or spinach
fresh lemon juice
Start by soaking the mung beans for 20 minutes in water. Then rinse, drain and set aside.
Next, heat up the coconut oil in a medium-sized pot and add the spice mix, plus the ginger and salt. Sauté for a few minutes until fragrant. Add in the mung beans and rice and sort of toast them while stirring for a minute or two, and then pour in the water.
Bring to a boil and cover. Reduce heat to simmer for 30-45 minutes (or until water is mostly absorbed). You want the consistency to be stew-like, not soupy.
Serve alongside steamed kale or spinach with tahini, fresh lemon, sprouts and/or cilantro. Enjoy!
For Cauliflower Rice Substitution: Follow the instructions except use only 2 cups of filtered water instead of 4.