Here is a wonderful Vegetarian Ayurvedic digestive stew. Kitchari is full of nutrition and great to make as we enter Spring!
Kitchari
Ingredients/Spice Mix:
1 tsp salt
1/2 tsp black pepper 1 tsp coriander
1/2 tsp cumin
1/2 tsp fennel
1/2 tsp turmeric
Everything Else:
2 tbsp Ghee
1/2 c Cilantro
1/2 Fennel Stalk, cut into small chunks
1c white basmati rice
1/2 c Sprouted Mung Beans ( See instructions) ( Buy Mung beans at Whole Foods)
6 c Water or Broth ( veggie or bone)
3 c assorted veggies ( Ex: Zucchini, Fennel Root, Carrots, Broccoli, Purple Cabbage, Beet, Yam, Sweet Potato, Cauliflower, Celery, Kale, Leafy Greens, Carrots, Parsnip… etc)
Dressings: (Optional)
Avocado
Sesame Seeds Yeast Powder Apple Cider Vinegar
Instructions:
1) Sprout Mung Beans: Place beans in a bowl. Fill bowl with just enough water to cover mung beans. Leave covered for 24 hours until the beans sprout.
2) Prep the veggies, fennel stalk and cilantro. Chop Cilantro finely and cut veggies/ fennel stalk into thick bite size pieces. Set to side.
3) Grind Spices together
4) Add Ghee to large pot. Heat over medium until it becomes liquid.
5) Add Spices. Gently stir spices to combine with Ghee. Use a wooden spoon.
6) Once you begin to smell aroma of spices, add the cilantro. Gently stir cilantro for 30 seconds.
7) Add mung beans, rice & fennel stalk. Stir for 1 minute. 8) Add Water or Broth
9) Bring to a boil for 5 minutes. Add veggies.
10) Let kitchari boil for another few minutes.
11) Reduce to a simmer. Set lid slightly ajar.
12) Let kitchari cook for 40-45 minutes.
13) Serve in individual dishes with 1 tsp of plain ghee or with optional toppings.
- Put all the ingredients in an electric grinder, blender, or spice mill and grind them. Pour the ingredients into a bowl and stir further with a spoon until well combined. Transfer to an airtight container and store at cool room temperature. I recommend using this mixture within the month.
- Add this spice into recipes, or sprinkle it into rice or legume dishes as a condiment.
Danica Lynch is committed to teaching and educating individuals and communities how live happier, healthier and more balanced lives. As a Practitioner of Somatic Experiencing, Ayurveda and Somatic Yoga, Danica offers, practices and trainings.
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