Simple Spring Kitchari

As we transition into spring, I wanted to share a nourishing recipe that can help reset your digestive system - Simple Spring Kitchari.

In Ayurvedic philosophy, the changing of the seasons is an important time to support our bodies' natural detoxification processes. Kitchari, a classic Ayurvedic dish, is particularly beneficial during this time as it is gentle, easy to digest, and helps to gently cleanse the digestive tract.

This simple kitchari recipe features a blend of basmati rice, yellow split mung beans, and an aromatic spice blend that is soothing and nourishing. The combination of these ingredients helps to restore balance and harmony within the body, making it an ideal meal to enjoy as we welcome the new spring season.

I've included the full recipe details below, with instructions for both stovetop and Instant Pot preparation. Whether you're looking to reset your digestion, try a new cuisine, or simply enjoy a comforting and wholesome meal, I think you'll really love this kitchari.

Please let me know if you have any questions as you prepare it. I'm happy to provide any tips or suggestions to help you get the most out of this nourishing dish.

I hope you have a chance to try this recipe soon and that it brings you the same sense of balance and rejuvenation that it has for me.

Why This recipe is good for us:

Mung Beans (Yellow Split Dal): In Ayurveda, mung beans are considered one of the most nourishing and balancing legumes. They are light, easy to digest, and help to calm and soothe the digestive system. Mung beans are particularly beneficial during springtime as they have a cooling, cleansing effect on the body, helping to gently remove toxins and impurities accumulated over the winter months.

Turmeric: Turmeric is a renowned Ayurvedic spice known for its powerful anti-inflammatory and detoxifying properties. It helps to stimulate the liver and support the body's natural elimination processes. Turmeric is also considered a "rasayana" or rejuvenative herb, meaning it helps to nourish and revitalize the body. In the kitchari recipe, the turmeric contributes its vibrant color and helps to enhance the dish's overall healing benefits.

Fennel Seeds: Fennel seeds are highly valued in Ayurveda for their ability to aid digestion and reduce bloating or gas. They have a slightly sweet, licorice-like flavor and possess carminative properties, meaning they help to expel excess gas and soothe the digestive tract. The inclusion of fennel seeds in the kitchari recipe helps to ensure the dish is easy to digest and can support healthy bowel function.

Simple Spring Kitchari

Serves 6-8

1 c yellow split mung beans (dal) (Soaked overnight, or for at least a few hours, and rinsed well)

1 c white basmati rice (Rinsed well)

3-4 tbsp sesame oil, ghee, or olive oil

¼ tsp hing (aka: asafoetida)

1 ½ tsp fennel seeds

1 ½ tsp cumin seeds

1 tsp coriander seeds

¼ tsp ajwain seeds

1 tsp black mustard seed

1 ½ tbsp turmeric powder

1 tsp ground cardamom

1 tsp cinnamon

½ tsp powdered ginger

½ -1 tsp black pepper

¼-½ tsp red chili powder (NOT the chili powder you use to make chili.)

1 medium sweet (vidalia) or yellow onion chopped

2-3 fresh curry leaves if you have them (Indian Markets usually have these near the register or in the refrigerator)

1 tsp salt, and to taste

2 medium carrots chopped

6 c water

Lemon wedges

Cilantro for garnish unless you are one of those people

Pick through your beans to make sure there are no small stones masquerading as mung dal. Then soak the beans overnight or for as long as you have. Soaking makes them easier to digest. In a pinch you can just soak them for as long as it takes you to do everything up until you add them to the pot.

Rinse your rice well. I like to put it in a big fine mesh strainer and rinse that way, but everyone has their own method.

Crush the fennel, cumin, and coriander seeds in a mortar and pestle. Don’t have one?? You could grind them in a coffee grinder you have specifically for that purpose. You can also put the seeds into a plastic bag and go at it with something hard and sturdy. Paperweights can be useful for this purpose, so can rolling pins. (But, really get a mortar and pestle, it’s worth it. Make sure it’s stone, I have found the porcelain ones are challenging for seed grinding.) Don’t grind the mustard seeds. You could use pre-ground spices (and I have totally done this as a last resort), but the finished product will not be the same.

Heat the oil over medium heat until it starts to shimmer, then add the hing, fennel, cumin, coriander, ajwain, and mustard seeds and stir. Allow them to cook until they become fragrant and the mustard seeds begin to pop a little. Then add the turmeric, black pepper, cardamom, cinnamon, ginger, and red chili powders and stir to combine. There should be enough oil that this mixture does not turn into a lumpy dry paste. Add more oil to the pot if it seems necessary. Cook for 1-2 minutes and then add the onion, ginger, curry leaves, and salt.

Sauté until onions become translucent and the ginger and curry leaves are fragrant. The curry leaves will pop, this is normal. To this mixture add the cut carrots and stir to combine. Now add the rinsed rice and sauté until the rice starts to become a little translucent and begins to take on the colour of the dish, 1-2 minutes. Then add the soaked and rinsed mung dal and stir to combine.

To this, add 6 cups of water. If you want to save time and have an electric kettle (trust me, if you have the space you should have an electric kettle), you can add boiling water. Stir to combine and taste for salt. Add more if necessary.

Bring to a boil uncovered. Once boiling well, reduce to a simmer, cover, and LEAVE IT ALONE for 20-25 minutes. Don’t lift the lid until at least 20 minutes are up. If at 20 minutes you lift the lid and there is a lot of liquid still simmering, you can replace the lid and let it go for another 5 minutes, checking in at the 2-3 minute mark depending on your liquid level.

Once the water has been mostly absorbed (about 80- 90%) turn off the heat, leave covered, and let sit for 5 minutes. DO NOT STIR!! Stirring will lead to wallpaper paste consistency and sad eaters.

To serve, scoop into your favourite bowl and sprinkle with as much or as little cilantro as your heart desires. Squeeze a little lemon juice into your kitchari, it’s lovely!

INSTANT POT DIRECTIONS:

Follow most of the above, using the saute function on your pot. I find that I often have to toggle between the lowest and medium settings as I saute, as one is a little too hot and the other a little too not. It is totally legal to do this. Reduce the water to 4 cups or so, depending on how soupy you would like your kitchari, (still make sure to taste for salt) and cook on High Pressure for 3 minutes with a 10 minute Natural Pressure Release. Remember, do not stir the final product lest you end up with glop.