A Hug in a Bowl: The Ultimate Comfort Kitchari
Step into the world of Ayurvedic healing with a dish that’s as comforting as it is nourishing. Kitchari, a simple porridge-like blend of mung beans and rice, is celebrated for its ability to restore and balance the body. My version introduces tender cauliflower florets, adding a wonderful texture and extra nutrients to this classic detoxifying meal. It’s a one-pot wonder that’s gentle on the digestion and incredibly satisfying, perfect for a reset or simply a cozy night in.
Ingredients
• 2 Tbs / 30 ml ghee, divided
• 1.5 tsp / 7.5 ml ghee, divided
• ½ tsp / 2.5 ml minced fresh ginger
• 1 tsp / 5 ml cumin seeds
• 2 cups / 200 g cauliflower florets
• ½ cup / 100 g basmati rice, rinsed
• ⅓ cup / 65 g split mung beans (moong dal), rinsed
• ¾ tsp / 3.75 ml ground turmeric
• 3½ cups / 830 ml water
• ½ cup / 75 g frozen baby peas, defrosted
• 1 tsp / 5 ml salt, or to taste
Instructions
1. In a medium saucepan, heat 2 Tbs. of ghee over medium-high heat. Once shimmering, add the minced ginger and cumin seeds and fry for about 30 seconds until fragrant. Add the cauliflower florets and stir-fry for 4 minutes, allowing them to brown slightly.
2. Stir in the rinsed rice and mung beans, toasting them for 1 minute. Pour in 3½ cups of water, add the turmeric, and bring the mixture to a rolling boil over high heat.
3. Reduce the heat to low, partially cover the saucepan, and let it simmer gently for 40 minutes. Stir occasionally to prevent sticking.
4. Stir in the defrosted peas and salt. Continue to cook for another 5 minutes, or until the rice and beans have reached a soft, porridge-like consistency.
5. Remove from heat and stir in the remaining 1½ tsp. of ghee just before serving for a final touch of richness.
Nutritional Information
• Nutrition Information
• Per serving
• Calories: 256
• Protein: 7 g
• Total Fat: 9 g
• Saturated Fat: 6 g
• Carbohydrates: 38 g
• Cholesterol: 25 mg
• Sodium: 628 mg
• Fiber: 5 g
• Sugar: 3 g
Pro Tips
• Pro-Tips for Perfect Kitchari
• For a vegan-friendly version, simply substitute the ghee with an equal amount of coconut oil or another high-heat neutral oil.
• Soaking the mung beans and rice for at least 30 minutes before cooking can aid digestion and slightly reduce the cooking time.
• Feel free to customize your kitchari with other easily digestible vegetables like carrots, zucchini, or sweet potato. Add them along with the cauliflower.
• Adjust the final consistency to your liking. For a soupier kitchari, add an extra ½ to 1 cup of water during the last 10 minutes of cooking.
FAQ
Q: Can I make this kitchari recipe vegan
A: Yes, this recipe is easily made vegan. Simply replace the ghee with an equal amount of coconut oil or another high-heat neutral oil to achieve the same rich and comforting results.
Q: Is this vegetarian kitchari a good source of protein
A: This kitchari provides 7g of protein per serving, primarily from the split mung beans (moong dal), which are a fantastic plant-based protein source. When combined with rice, it forms a complete protein, providing all essential amino acids.
Q: How should I store leftover kitchari
A: You can store leftover kitchari in an airtight container in the refrigerator for up to 3-4 days. It will thicken as it cools, so you may need to add a splash of water when reheating it on the stovetop or in the microwave to restore its porridge-like consistency.
Q: Can I use other types of lentils or beans
A: For the most authentic and easily digestible kitchari, split mung beans (moong dal) are highly recommended. While you could experiment with red lentils, they will alter the cooking time and texture, and other beans would require much longer, separate cooking.
