Kitchari
Thomas J. Story
Kitchari means “mixture” and is an age-old Indian recipe that’s often served to you when you’re feeling a little under the weather or sick. When I was young and it was kitchari day, I would have a tantrum and be extremely mad about it. But now I make it almost three times a week. In Ayurveda, kitchari is like the mother of all dishes; the lentils and rice come together to make a complete protein, and the veggies (although not a traditional addition to kitchari) provide vitamins and minerals, and the spices detox your body. A kitchari cleanse is common in Ayurveda and helps reset your body and digestive system during seasonal changes.
How to Make It
1
Drain the lentils. Pour rice into a fine mesh strainer and rinse under running water until the water runs clear.
2
Add the lentil-rice mixture and 8 cups water to a deep cooking pot and cook on medium heat, partially covered, for 15 minutes.
3
Add the turmeric, half the diced carrots and zucchini, and stir. Cook another 20–25 minutes, covered, or until the vegetables, rice, and lentils are mushy and soupy.
4
Meanwhile, heat avocado oil in a medium saucepan over medium heat until shimmering, about 3 minutes. Add half the mustard seeds, half the cumin seeds, half the curry leaves, and the remaining carrots and zucchini. Cook, stirring occassionally, until tender, 7 to 10 minutes. Set aside.
5
In a smaller pan, heat the vegan butter over medium heat. Add the remaining cumin and mustard seeds and fennel seeds. Cook for a few minutes to release aromatics, and until the mustard seeds have popped. Add the curry leaves and ginger, and stir to combine.
6
Remove from heat and add to the rice-lentil mixture along with the coconut milk (if using), coriander, salt, and garam masala. Stir to combine.
7
Feel free to add more water if you prefer a soupier texture. I adapt it depending on how my body’s feeling.
8
Top with cooked carrots and zucchini. Serve with green chutney, vegan yogurt, or simply enjoy it by itself.
Ingredients
1 cup yellow split lentils, soaked overnight or for at least 2 hours
1 cup basmati rice (or 1⁄2 cup rice and 1⁄2 cup quinoa)
1 tsp turmeric
4 cups diced carrots and zucchini
1 tbsp avocado oil
1 ½ tbsp vegan butter or coconut oil
1 tbsp cumin seeds
1 tsp mustard seeds
1 tsp fennel seeds
½ tbsp grated or finely diced fresh ginger
10 fresh curry leaves
½ cup coconut milk (optional, but divine)
½ tbsp ground coriander
2 tsp pink Himalayan salt
1 tsp garam masala
Directions
1
Drain the lentils. Pour rice into a fine mesh strainer and rinse under running water until the water runs clear.
2
Add the lentil-rice mixture and 8 cups water to a deep cooking pot and cook on medium heat, partially covered, for 15 minutes.
3
Add the turmeric, half the diced carrots and zucchini, and stir. Cook another 20–25 minutes, covered, or until the vegetables, rice, and lentils are mushy and soupy.
4
Meanwhile, heat avocado oil in a medium saucepan over medium heat until shimmering, about 3 minutes. Add half the mustard seeds, half the cumin seeds, half the curry leaves, and the remaining carrots and zucchini. Cook, stirring occassionally, until tender, 7 to 10 minutes. Set aside.
5
In a smaller pan, heat the vegan butter over medium heat. Add the remaining cumin and mustard seeds and fennel seeds. Cook for a few minutes to release aromatics, and until the mustard seeds have popped. Add the curry leaves and ginger, and stir to combine.
6
Remove from heat and add to the rice-lentil mixture along with the coconut milk (if using), coriander, salt, and garam masala. Stir to combine.
7
Feel free to add more water if you prefer a soupier texture. I adapt it depending on how my body’s feeling.
8
Top with cooked carrots and zucchini. Serve with green chutney, vegan yogurt, or simply enjoy it by itself.
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