- 1 cup split mung beans
- 1 cup of basmati rice
- 1 medium fennel bulb
- 2 medium carrots
- Small handful of fresh or dried curry leaves (optional)
- 1/8 teaspoon of asafoetida powder (optional)
- 1 teaspoon of cumin seeds
- 1 teaspoon of black mustard seeds
- 1 teaspoon of ground coriander
- 1 teaspoon of ground turmeric
- 1 teaspoon of ground fenugreek
- 1 thumb sized peace of grated fresh ginger (or ground)
- 1 fresh bunch of coriander (for garnish)
- 1 tablespoon of ghee or coconut oil for cooking
- Using a large pan on medium heat, add a tablespoon of coconut oil or ghee.
- Once melted add in all the spices and curry leaves (if using) and allow to cook for 1-2 minutes or until aromas arise.
- Then add in a pinch of asafoetida and fresh ginger, cooking another 1-2 minutes.
- Now add in the lentils, rice, and vegetables with about 6-8 cups of water and let cook for about 30-40 minutes.
- Stirring occasionally and adding extra water as needed. You want the kitchari to be a creamy, porridge like consistency. Once the kitchari is ready, serve with additional toppings as you wish ~ a squeeze of lemon or lime, handful of fresh coriander and pinch of black pepper is always wonderful.
History + Benefits:
The ancient wisdom of Ayurveda teaches that food is medicine and the classic Kitchari is considered Ayurveda’s most healing dish. The simple combination of grains, legumes, vegetables & spices makes a complete meal that is easy to digest, warming and incredibly nourishing.
There are many different variations to kitchari and you can adjust the recipe depending on the season, what produce is available or which grains & legumes you have in the cupboard. This Fennel & Carrot Kitchari offers a light, Spring variation to help ease you into the season.