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COMFORT<br />
itc<br />
FOOD<br />
ari<br />
NOURISH YOU MIND AND SPIRIT.<br />
By Lorien Waldron<br />
Kitchari is a staple food in ayurvedic medicine, made from a <strong>com</strong>bination of lentils, rice and spice, that<br />
yogis have been eating for centuries. When cooked together, lentils and rice form a <strong>com</strong>plete protein,<br />
making this a key dish in many vegetarian cultures and a wonderful, simple, and satisfying yogi meal.<br />
The word kitchari means ‘to mix’, and there are limitless possibilities as to which <strong>com</strong>bination of<br />
lentils, vegetables and spices you can mix together to prepare your kitchari. Traditionally in ayurvedic<br />
medicine, Kitchari is prepared with split mung beans or split red lentils as both are known to be easy<br />
to digest and, therefore, are highly nourishing.<br />
Simple and nourishing ayurvedic kitchari recipe<br />
This is a basic kitchari recipe that can be served with a side of steamed vegetables, a vegetable subji,<br />
or simply by itself. To make a hearty vegetable kitchari, <strong>com</strong>bine your favourite selection of seasonal<br />
vegetables such as pumpkin, zucchini, green beans, broccoli, silverbeet and/or spinach. Once you<br />
know how to make this basic kitchari, the possibilities are endless!<br />
SERVES: APPROX.2<br />
TIME: 15 MINUTES<br />
1 cup split moong beans<br />
½ cup basmati or brown rice*<br />
5 cups boiling water<br />
2 Tbs. ghee or coconut oil<br />
1 tsp. cumin seeds<br />
1 tsp. whole coriander seeds<br />
½ tsp. fennel seeds<br />
1 tsp. finely chopped ginger<br />
1 small red onion (optional)<br />
1 clove fresh garlic (optional)<br />
1 tsp. turmeric powder<br />
1 tsp. sea salt<br />
A few cracks of black pepper<br />
½ cup finely chopped fresh coriander<br />
*This recipe can be made using quinoa<br />
instead of rice.<br />
Creation process<br />
1 Warm ghee or coconut oil in a<br />
saucepan on medium heat then add<br />
the dry spices: cumin, coriander and<br />
fennel seeds. Stir to lightly toast the<br />
spices for 2-3 minutes or until they<br />
start to sizzle.<br />
2 Add fresh ginger, red onion, garlic<br />
and turmeric powder. Sauté for 2-3<br />
minutes until the onion be<strong>com</strong>es<br />
soft. Add the split moong beans and<br />
rice and toast with the spices for 2-3<br />
minutes before adding water.<br />
3 Pour 5 cups of boiling water into<br />
the pot and bring to the boil for<br />
7-10 minutes.<br />
4 Add sea salt and black pepper.<br />
Stir continuously to bring out the<br />
creaminess of the lentils and rice.<br />
august/september <strong>2016</strong> yogajournal.<strong>com</strong>.au<br />
24<br />
5 Turn heat down to medium<br />
and simmer with the lid on for<br />
approximately 20 minutes or<br />
until the rice and lentils are<br />
soft and creamy. Once cooked,<br />
add a handful of freshly chopped<br />
coriander.<br />
LORIEN WALDRON is the founder<br />
of wholesomelovinggoodness.<strong>com</strong>.<br />
Check out her eBook available on<br />
her website or connect on social<br />
media @wholesomelovinggoodness<br />
for simple Ayurvedic lifestyle tips<br />
and organic wholefood inspiration<br />
and education.<br />
PHOTO: SHANTANU STARICK
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