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Kitchari

Nourishing Ayurvedic Lentil Bowl

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Ingredients Method Notes

Ingredients
  

  • 1 cup split yellow mung beans (moong dal) rinsed well
  • 1/2 cup basmati rice (white or brown)
  • 1 Tbsp coconut oil (or ghee)
  • 1 tsp cumin seeds
  • 1 tsp mustard seeds (optional)
  • 1 tsp turmeric powder
  • 1 Tbsp fresh ginger grated
  • 1 small onion finely chopped
  • 2 cloves garlic minced
  • 1 cup carrots diced
  • 1 cup zucchini or yellow squash diced
  • 1 cup chopped leafy greens (spinach, kale or chard)
  • 6 cups water or vegetable broth (add more as needed for consistency)
  • sea salt to taste
  • fresh cilantro for garnish
  • 1 squeeze lemon for serving

Method
 

  1. Rinse & soak: Rinse the mung beans and rice thoroughly. Soak for 15–30 minutes if time allows, then drain.
  2. Bloom the spices: In a large pot, heat coconut oil or ghee over medium heat. Add cumin and mustard seeds until they start to pop. Stir in turmeric, ginger, onion, and garlic; cook until fragrant.
  3. Add vegetables: Add carrots and zucchini and sauté for 2–3 minutes.
  4. Simmer: Add the mung beans, rice, and water or broth. Bring to a boil, then reduce to a gentle simmer. Cook uncovered for 35–40 minutes, stirring occasionally, until the dal and rice are soft and creamy.
  5. Finish: Stir in the leafy greens and salt. Simmer a few more minutes until wilted.
  6. Serve: Spoon into bowls and top with fresh cilantro and lemon juice.

Notes

Optional Add-Ons & Variations
  • Add a pinch of asafoetida (hing) to aid digestion.
  • Stir in coconut milk for richness.
  • Use brown rice or quinoa for more fiber.
  • Top with roasted pumpkin seeds or sautéed greens for texture.