Nourishing Mung Dal Kitchari Recipe - an Ayurvedic Staple
Photos by Adrienne Diaz
According to Ayurveda, health is defined as:
Balanced doshas (vata, pitta and kapha), balanced digestive fire, balanced bodily tissues, balance of the three excreta (urine, feces and sweat), balanced physical and mental activities, happy and contented soul, clarity of perception, and mental purity and integrity.
Choices in diet and lifestyle play a key role in defining our level of health. When I notice myself feeling off balance due to long work hours, stress or burnout - I favor all the things that are grounding, nourishing and warming. Kitchari, one of my favorite dishes, embodies all of that. At the same time, this dish is cleansing and offers a natural re-set for your digestive system.
Essential to the Ayurvedic lifestyle, Kitchari offers an excellent source of protein and is easy on the digestive system. My recommendation: prior to beginning this recipe, pre-soak your mung dal and rice for at least three (3) hours or overnight to promote digestibility.
This particular recipe is inspired by one of my loving teachers, Dr. Vasant Lad and his book, Ayurvedic Cooking For Self-Healing - with a little Ho’ola Mamma twist. With notes of ginger, turmeric, ghee, cardamom, lemon, coconut and cilantro - this Kitchari is a wonderful way to boost immunity, reset the digestive system and nourish the dhatus (tissues of the body).
Much love, and happy cooking.
Nourishing Mung Dal Kitchari
Makes 6-8 servings
Ingredients:
1 cup mung dal (yellow or mixed)
1 cup basmati rice
1 cup of vegetables of choice (green beans, corn, potatoes)
1 tsp fresh ginger chopped fine
1/4 cup shredded coconut
3 Tbsp of ghee* (see notes, or substitute with sesame oil)
1 stick of cinnamon
1/2 tsp of cardamom
1/2 tsp black pepper
2 bay leaves
1 tsp turmeric
3/4 tsp Himalayan pink salt
5-6 cups water, adjust as needed
Liquid aminos (for taste)
Lemon (for taste)
Cilantro (for garnish)
Directions:
Rinse the mung dal and rice separately, then set aside. Let the mung dal soak for at least three (3) hours or overnight to increase digestibility, then drain.
In a large stainless steel pot over medium heat, add the ghee, cinnamon, cardamom, ginger, black pepper and bay leaves. Stir for a moment until you begin to smell the sweet, earthy fragrance.
Sprinkle in the turmeric and Himalayan pink salt and continue to stir well.
Now add the dal, rice, coconut shreds and choice of vegetables to the pot and mix all of the ingredients together. Pour the 5-6 cups of water into the pot, cover and bring to a boil. Let your Kitchari boil for 5 minutes, and then reduce the heat to low. Continue to cook on low, lightly covered, for about 30-35 minutes (or until the dal and rice are soft). When the Kitchari is soft like porridge, add lemon and a pinch of Himalayan salt to taste.
Serve in a bowl with ghee*, liquid aminos, and garnish with cilantro and lemon. Enjoy!
Notes:
* For my fellow plant-based/vegans, let’s talk about ghee: Oh em ghee.
I fell in love with making ghee while deepening my studies in Ayurvedic Medicine. At first, I was not fond of the consumption of ghee (clarified butter) as a plant-based eater, but after time spent cooking ghee for homework and swimming in the ocean of Ayurvedic knowledge, ghee became the essence of life - and essential for my very own healing. To me, ghee is not viewed as dairy. The process of making ghee is loving and meditative, and also removes all milk solids, dairy, curds, casein and impurities until only the oil remains - thus making it shelf stable for years (which dairy cannot withstand). When taken in moderation, ghee is tridoshic and improves digestion, absorption and assimilation. Like a fine bottle of wine, the medicinal properties in ghee increase over time - so I say yes to consuming ghee as a plant-based/vegan. This is only my view about ghee, and I respect if you are opposed to consuming it. In this case, I would recommend substituting it with sesame oil.