Mung Bean Kitchari
Traditional Ayurveda kitchari recipe made with mung beans and rice. A healing, grounding vegetarian meal for lunch or dinner.
Kitchari is considered a cleansing food in Ayurveda and easy to digest. This vegan recipe is great for meal prep, for reseting your digestions after travel and great when coming off a cleanse.
INGREDIENTS FOR MUNG BEANS AND RICE KITCHARI
Whole mung beans
Basmati rice
Carrots
Celery
Cauliflower
Zuchini
Ghee or Coconut oil
Yellow onions
Garlic
Ginger
Turmeric
Black pepper
Garam masala spice
Bay leaves
Ground cardamom
Dried sweet basil
Sea salt
Cilantro
Spinach
AYURVEDIC KITCHARI
Kitchari is a traditional Indian dish that is typically made with rice, lentils, and spices. It is a simple and nourishing meal that is often used in Ayurvedic medicine to support digestion, promote detoxification, and balance the body’s doshas (energies).
Kitchari can be made in many different ways, but the basic recipe usually involves cooking rice and lentils together with a mixture of spices such as cumin, coriander, turmeric, and ginger. The dish is typically served with ghee (clarified butter) and fresh herbs such as cilantro.
HEALTH BENEFITS OF KITCHARI
Some of the health benefits of kitchari include:
- Digestive support: The combination of rice and lentils provides a good balance of protein and carbohydrates, making it easy to digest. The spices used in kitchari also help to stimulate the digestive system and reduce inflammation in the gut.
- Detoxification: Kitchari is a simple and nourishing meal that is easy on the digestive system, allowing the body to focus on eliminating toxins. The combination of spices used in kitchari also helps to support the liver and kidneys, which are key organs involved in detoxification.
- Balancing the doshas: According to Ayurvedic medicine, kitchari is a balanced meal that helps to balance the body’s doshas (energies). It is considered a tridoshic food, meaning that it is suitable for all three doshas (Vata, Pitta, and Kapha).
- Nutrient-dense: Kitchari is a nutrient-dense meal that provides a good balance of protein, carbohydrates, and healthy fats. It is also rich in vitamins and minerals, such as iron, magnesium, and potassium.
Overall, kitchari is a simple and nourishing meal that is easy to digest and provides many health benefits. It is a great option for anyone looking to support their digestive system, promote detoxification, and balance their body’s doshas.
MUNG BEANS AND RICE RECIPE
In Ayurvedic medicine, mung beans and rice is considered a sattvic food, which means it is believed to promote balance, clarity, and a sense of calmness in the body and mind. The dish is easy to digest and is often recommended as a cleansing food during Ayurvedic detoxification programs. It is also considered to be suitable for all three doshas (Vata, Pitta, and Kapha), making it a versatile and well-balanced meal option.
This recipe for kitchari uses mung beans instead of lentils. Mung beans and rice is a nutritious and filling dish that provides a range of health benefits, including:
- High in protein: Mung beans are an excellent source of plant-based protein, providing all nine essential amino acids that the body needs for optimal health.
- Good source of fiber: Both mung beans and rice are high in fiber, which is essential for digestive health and helps to promote feelings of fullness and satiety.
- Rich in vitamins and minerals: Mung beans and rice are both rich in vitamins and minerals, such as folate, iron, magnesium, and potassium.
- Low in fat and calories: Mung beans and rice are low in fat and calories, making them a great option for those looking to maintain a healthy weight.
IF YOU LIKE THIS KITCHARI RECIPE, TRY THE FOLLOWING
- Ayurvedic Cleansing Green Kitchari Bowl
- Starseed Kitchen Kitchari with In Good Company
- Turmeric Rice
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Kitchari Mung Beans
- Prep Time: 20 minutes
- Cook Time: 1 hour
- Total Time: 1 hour 20 minutes
- Yield: 6 servings 1x
- Category: Dinner
- Method: Stove
- Cuisine: Indian
- Diet: Vegan
Description
Traditional Ayurveda kitchari recipe with mung beans and rice. A healing, grounding vegetarian meal for lunch or dinner.
Ingredients
- 1 c mung beans, soaked 4-6 hours
- 1 c basmati rice
- 1 carrot, sliced into 1-inch pieces
- 1 c celery, chopped
- 1 cauliflower, rough chopped
- 1–2 zucchini, grated
- 1 Tbsp ghee or coconut oil
- 2 yellow onions, diced
- 8 garlic cloves, minced
- 1 TBSP ginger, minced
- 1 tsp turmer
- 1/2 tsp black pepper
- 1 tsp garam masala
- 2 bay leaves
- 2 tsp cardamom
- 1 tsp dried sweet basil
- 1/4 tsp sea salt
- 1 bunch spinach
- 1 bunch cilantro
- Sliced radishes (optional)
Instructions
- Soak mung beans for 4-6 hours. Drain and rinse.
- In a fine mesh strainer, rinse rice till water runs clear. (You may also soak the rice for 4-6 hours).
- In a large pot, add ghee and onions. Cook over low heat for 5 minutes till the onions are translucent. Add garlic, ginger, and spices.
- Add beans, rice, and 9 cups of filtered water to the pot. Stir well, bring to a boil, cover and bring down to a simmer. Cook over medium-low heat for 30 minutes. Stir occasionally and add additional water as needed.
- Add all the vegetables and stir them into the beans and rice. Cover and let cook for an additional 20 minutes.
- Once thick and vegetables are tender and cooked through, turn off the heat, stir in the spinach, and let sit for 10 minutes to cool. It will continue to thicken.
- Served garnish with cilantro and sliced radishes. Add additional salt and peppered to taste.
Notes
Be sure to soak mung beans overnight or first thing in the morning
For variety, switch up the vegetables. Substitute with broccoli, chard, asparagus and more. Go with what is in season.
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