Ayurvedic Kitchari

Written by Rhian Hunter


2 tablespoons coconut oil and a dash of sesame oil
2 teaspoons cumin seeds
2 teaspoons fennel seeds
2 teaspoons black mustard seeds
2 teaspoons ground coriander
2 cloves
2 Bay Leaves
4 Cardamom pods, bruised
½- to 1-inch piece fresh ginger, grated
2 teaspoon turmeric powder
¼ teaspoon asafetida (optional)
1 teaspoon sea salt
Plenty of cracked pepper ( or to your liking )
4 cups water – (you can add vegetable stock for bolder flavour)
1 cup basmati rice, soaked overnight, rinsed, and drained
1 cup split yellow mung beans (dal), soaked overnight, rinsed, and drained
2 cups Butternut Pumpkin, cubed
2 cups Kale, shredded

1 teaspoon chopped fresh coriander, to serve
squeeze of lime
sprinkle flax meal
Sea Salt + Cracked Pepper

1. In a Large non stick frying pan, heat the oils over medium heat. Add cumin, fennel, and mustard seeds and cook for 3 minutes or until the mustard seeds begin to pop.
2. Add the rest of the herbs/spices, ginger and asafoetida (if using). Stir to combine.
3. Stir in the water, rice, mung beans, and vegetables. Bring the mixture to a boil, then reduce the heat and simmer, stirring occasionally, until rice and mung beans are cooked and vegetables are soft, about 40 minutes. I find I have to top up with water to prevent sticking to the pan.
4. Serve warm, topped with fresh coriander, flax, coconut cream, cracked pepper, and lime juice. Kitchari can be refrigerated in an airtight container for up to 4 days.