By Fran Allen, CNP
Kitchari is a traditional one pot Ayurvedic stew. The word Kitchari (also called Kitchadi ) means mixture, usually of two grains, most commonly rice and lentils or mung beans. It is a common ayurvedic dish due to its incredibly nourishing yet easily digestible qualities used to help people recover from common ailments. This dish is light yet filling and perfect for balancing all constitutions and promoting digestive healing. Try adding this simple dish to you winter repertoire.
2 tablespoons Lee’s Gold Standard Ghee
1 tablespoon ground cumin
1 tablespoon ground coriander
½ tablespoon coriander seeds
½ tablespoon freshly ground black pepper
2-inch piece of ginger, finely chopped
1 medium onion, diced
2 stalks of celery, chopped
2 carrots, chopped
2 cups chopped butternut squash
Sea salt, to taste
1 cup brown basmati rice*
½ cup mung beans*
6 cups of filtered water
1 cup frozen peas, thawed
½ teaspoon of Lee’s Gold Standard Ghee
2 tablespoons chopped cilantro
2 tablespoons yogurt or coconut yogurt
*if you have difficulty with grains I recommend covering these in water and soaking overnight to improve digestibility.
- In a large, heavy bottomed saucepan over medium heat, melt the ghee. Add the spices and cook until toasted and fragrant.
- Add the ginger, onions, carrots, celery and squash. Stir to coat them with ghee and spices. Saute until soft and tender, adding a pinch of salt to help the veggies break down.
- Add the rice and mung beans, stir to combine. Add the water.
- Let the mixture simmer over medium-low heat, uncovered, until the grains are tender and the dish has a thick consistency, 30 to 45 minutes. Check for seasoning and add salt to taste.
- When the grains are cooked, add the peas and stir to warm through. Top with ghee, chopped cilantro and yogurt (if using).