Indian cuisine is known for its rich, diverse flavors, and one dish that stands out for its comforting simplicity and nutritional benefits is Kitchari. This traditional dish, rooted in Ayurvedic practices, is not just food but a form of nourishment for the body and soul. Whether you're a vegetarian, vegan, or looking for gluten-free options, Kitchari offers a delightful blend of spices, grains, and lentils, making it an ideal healthy meal choice. Here’s how to prepare this easy Kitchari recipe for your next comfort food session.
Ingredients
- 1⁄2 cup Basmati rice (rinsed until water runs clear)
- 1⁄4 cup Split mung dal (split yellow lentils, washed and drained)
- 1 tablespoon Ghee or olive oil for vegan option
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 1⁄2 teaspoon Turmeric powder
- 1⁄2 teaspoon Fennel seeds (optional)
- 1⁄2 inch piece of Ginger (grated)
- 1 small Green chili (optional for heat)
- 1⁄2 teaspoon Asafoetida (hing, optional)
- 1 teaspoon Coriander powder
- 1 teaspoon Garam Masala
- 3 cups Water
- Salt to taste
- 1 small Carrot (diced)
- 1⁄4 cup Green peas
- 1⁄4 cup Spinach or Swiss chard
- Fresh coriander leaves for garnish
- Lemon wedges for serving
Instructions
- Rinse and Soak: Begin by rinsing the basmati rice and split mung dal. Soaking them for 30 minutes helps in reducing cooking time and aids digestion.
- Spice up the Heat: In a large pot or saucepan, heat the ghee or oil over medium heat. Add cumin seeds and mustard seeds, letting them pop for about 30 seconds to release their aroma.
- Aromatics: Add ginger, green chili (if using), and optional asafoetida, sautéing briefly.
- Spice Blend: Add turmeric, fennel seeds, coriander powder, and garam masala. Sauté this spice mixture for another 30 seconds, stirring continuously to avoid burning.
- Combine: Stir in the rinsed and soaked rice and mung dal, mixing well to coat them with the spices.
- Simmer: Pour in the water, add salt, and bring the mixture to a boil. Once boiling, lower the heat to a simmer, cover, and cook for about 20 minutes or until the rice and lentils are soft. Keep an eye on it to prevent sticking to the bottom.
- Add Vegetables: About 10 minutes before the Kitchari is fully cooked, add the diced carrot and peas, stirring them in. The vegetables should cook through but retain a bit of crunch.
- Final Touch: Add spinach or chard, letting it wilt. Adjust seasoning as needed. Let the Kitchari rest covered for a few minutes off the heat.
- Serve: Serve hot, garnished with fresh coriander leaves. Squeeze lemon over for a burst of freshness.
🍲 Note: Traditionally, Kitchari is served in individual bowls, with a small amount of ghee or a drizzle of lemon on top to enhance flavors and digestion.
This easy Kitchari recipe not only brings you the comfort of a healthy meal but also introduces you to the subtle art of Ayurvedic cooking. The combination of rice and lentils makes it a complete protein source, ideal for those on a plant-based diet, while the spices used are known for their healing properties. You can adjust the consistency by varying the water amount, making it more soupy or like a thick stew, according to your preference.
Variations
While the recipe above is a classic, there’s plenty of room for variation:
- Vegan Option: Use coconut oil or any other plant-based oil in place of ghee.
- Add Protein: Include some paneer or tofu for extra protein.
- Seasonal Vegetables: Incorporate seasonal vegetables like zucchini in summer or sweet potato in winter.
- Herbs and Spices: Experiment with herbs like mint or additional spices like cinnamon for a different flavor profile.
🌿 Note: Kitchari is versatile; adjust the spices to your taste or to suit your dosha balance as per Ayurveda.
In wrapping up this journey through the making of Kitchari, it's clear that this dish is more than just a healthy meal. It's a testament to the wisdom of Indian culinary traditions, providing not just sustenance but also balance and harmony. Whether you're seeking comfort, health benefits, or simply looking to expand your culinary skills, Kitchari offers a nourishing experience that's both grounding and invigorating. It's a meal that wraps you in the warmth of Indian hospitality, making it an excellent choice for easy, healthy comfort food.
What is the origin of Kitchari?
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Kitchari, meaning ‘mixed’ in Hindi, originated from Indian Ayurvedic traditions. It was traditionally used as a cleansing food to balance all three doshas (Vata, Pitta, Kapha) in the body, promoting healing and purification.
Can I make Kitchari without spices?
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Yes, you can prepare a simpler version with just salt, though the spices give Kitchari its distinctive flavor and health benefits. For a milder version, reduce the number of spices or use just a few like turmeric, which has anti-inflammatory properties.
How can I make Kitchari suitable for a gluten-free diet?
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Kitchari is naturally gluten-free. However, ensure that you’re using uncontaminated ingredients like basmati rice and split mung dal, and avoid adding any gluten-containing items if you’re modifying the recipe.
