Nourishing Ayurvedic Kitchari Recipe

5 from 4 votes

Nourishing Ayurvedic Kitchari Recipe

Kitchari, a traditional ayurvedic recipe, is a nourishing porridge made from mung beans, rice, vegetables, and healing spices. This gut-supportive kitchari recipe is loaded with flavor, a great source of fiber, and one of my all-time favorite savory breakfast recipes.

Prep Time20

Cook Time1 30

Soaking time12

Course: Breakfast, Main Course

Cuisine: American, Indian

Servings: servings

Calories: 296kcal

Author: Abra Pappa, MS, CNS, LDN

Ingredients

1 cup sprouted mung beans
1/2 cup brown basmati rice
2 tbsp ghee or coconut oil or olive oil
1 tsp fennel seeds
1 tsp cumin seeds
1 tsp fenugreek seeds
1 tsp whole coriander seeds
2 tsp ground turmeric
2 tsp ground cumin
1 large shallot chopped
3 cloves garlic chopped
1 tbsp fresh ginger chopped
3 cups mixed vegetables I used cauliflower, carrot, and zucchini
4 cups water
1 tsp sea salt plus more for garnish
cilantro, lime juice, and whole fat plain yogurt for serving

Instructions

OPTIONAL: Soak mung beans and rice in a large bowl of water overnight or for 8-12 hours. Drain and set aside.
In a large pot over medium heat, add ghee (or coconut oil), once warm add all spices. Cook over medium heat for 2-3 minutes until the spices become fragrant. They will begin to smell nutty and toasted.
Add ginger, shallot, and garlic. Cook for an additional 2 minutes. Add rice and mung beans and toss to coat with all spices. Add vegetables and water. Stir well.
Bring to a boil, then cover and reduce heat to a simmer. Cook for 60-75 minutes or until the mixture is thick and porridge like. The rice and mung beans should be cooked fully and tender.
Season with salt and black pepper.
Serve with a dollop of plain yogurt, fresh cilantro, and a squeeze of lime juice. I also like sprinkling additional turmeric and flaky sea salt on top.

Notes

Ingredient Note:

Dried Mung Beans – Traditionally moong daal, or split mung beans (also called yellow mung beans), I prefer to use sprouted mung beans, but you can also substitute red lentils. Note that red lentils will break down easier and turn into a more traditional "porridge" quicker.

Soaking Rice and Legumes:

I prefer to soak my legumes and grains for 12-24 hours. Soaking grains and legumes will neutralize the phytic acid and release enzyme inhibitors. This makes grains easier to digest and the available nutrients in the grains and legumes easier to assimilate.

Nutrition