Description
Healing Kitchari is a comforting, nourishing Indian-inspired stew made with moong dal, basmati rice, and a blend of warming spices. This wholesome dish is easy to digest, perfect for cleansing and replenishing the body with its balance of protein, fiber, and vegetables. A cozy one-pot meal that soothes and revitalizes.
Ingredients
Scale
Spices and Oils
- 3 tablespoons coconut oil
- 1 ½ tablespoons minced fresh ginger
- 1 teaspoon cumin seeds
- 1 teaspoon fennel seeds
- 1 teaspoon brown mustard seeds
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
Main Ingredients
- 1 cup moong dal (split mung beans)
- ½ cup basmati rice
- 1–2 cups finely chopped vegetables (equal parts gold potatoes, cauliflower, and carrots recommended)
- 5–6 cups water (adjust for desired stew thickness)
- 1 – 1 ½ teaspoons salt (adjust to taste)
Instructions
- Heat the oil and ginger: In a large pot, melt the coconut oil over medium-high heat. Add minced fresh ginger and sauté for 30 seconds to release its aroma.
- Toast the seeds: Add fennel seeds, cumin seeds, and brown mustard seeds to the pot. Sauté for 30-40 seconds until the seeds become fragrant and start to pop.
- Add ground spices: Stir in ground coriander and turmeric. Cook for another 30 seconds while stirring to bloom the spices’ flavors.
- Add dal, rice, vegetables, and water: Mix in the moong dal, basmati rice, and chopped vegetables. Pour in 5-6 cups of water and add salt. Stir well to combine.
- Simmer the kitchari: Bring the mixture to a simmer. Cover the pot and reduce the heat to low. Cook gently for about 30 minutes, stirring occasionally, until the rice and dal are very tender and begin to break down, creating a creamy stew.
- Serve and enjoy: Adjust seasoning if needed. Serve warm with optional toppings like fresh herbs or a squeeze of lemon for added brightness.
Notes
- Use less water for a thicker kitchari stew, or more for a thinner consistency.
- Feel free to substitute or add vegetables based on preference or seasonality.
- This dish is excellent for detoxes and gentle on the digestive system.
- Leftovers keep well in the refrigerator for up to 3 days and can be reheated gently on the stovetop.
- Optional toppings such as fresh cilantro, lemon juice, or a dollop of yogurt enhance the flavor.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Indian
Keywords: kitchari, moong dal, basmati rice, healing stew, Indian comfort food, detox meal, vegetarian stew
