Improve Digestion with this Quick and Easy 20-Minute Kitchari Recipe
In the hustle and bustle of our modern lives, finding meals that are both nurturing to the body and quick to prepare can feel like a challenging task. Enter Kitchari: an ancient Ayurvedic dish that not only supports optimal digestion but also provides a harmonizing and wholesome meal option. If you’re seeking a way to simplify your cooking routine without compromising on health benefits, this 20-minute Balancing Kitchari recipe is your solution.
Embracing the Wisdom of Kitchari
Kitchari, pronounced as “kit-cha-ree,” has been revered in Ayurvedic practices for generations. This nourishing dish is crafted by combining mung beans (split yellow lentils) and rice, and then infusing them with a blend of soothing spices. Ayurveda, the timeless Indian system of medicine, places great importance on balanced digestion for overall well-being. Kitchari is often recommended to facilitate gentle detoxification, rejuvenation, and a sense of equilibrium.
Why This Recipe Deserves Your Attention
1. Swift Preparation: Life’s demands can be relentless, leaving minimal time for extensive cooking. This recipe allows you to savor the benefits of Kitchari without dedicating hours to the kitchen.
2. Digestive Harmony: Enriched with a combination of well-selected spices, Kitchari aids digestion and supports a tranquil gastrointestinal system—ideal for those with sensitive stomachs.
3. Holistic Nutrition: Mung beans offer protein and fiber, while rice contributes essential energy. This union ensures a holistic nutritional blend within a single dish.
4. Customizable Creation: Although this recipe offers a foundational version, the option to personalize it with your preferred vegetables or spice adjustments empowers your culinary creativity.
Ingredients You’ll Need
– 1/2 cup yellow mung beans (split) or red lentils, for an alternative
– 1/2 cup white basmati rice or any rice variety of your choice
– 1 tablespoon ghee (clarified butter) or coconut oil, if ghee is inaccessible
– 1 teaspoon cumin seeds
– 1/2 teaspoon mustard seeds
– 1/2 teaspoon turmeric powder
– 1/2 teaspoon ground coriander
– 1/2 teaspoon ground cumin
– 1 pinch asafoetida (hing) or a small amount of garlic powder, for substitution
– 4-5 cups water
– Salt, to taste
– Chopped fresh cilantro, for garnish
– Balancing Vegetable Options: Feel free to add any of the following vegetables to harmonize all doshas: zucchini, carrots, spinach, kale, sweet potatoes, or green beans.
1. Rinse and Prepare: Begin by rinsing the mung beans (or alternative lentils) and rice together in cold water until the water runs clear. This minimizes excess starch.
2. Sauté the Spices: Heat the ghee (or coconut oil) in a spacious saucepan over medium heat. Add cumin seeds and mustard seeds. Allow them to sizzle and emit their aromatic essence.
3. Add the Rice and Beans: Introduce the rinsed mung beans and rice to the pan. Allow them to slightly toast in the ghee for roughly 2 minutes, occasionally stirring.
4. Seasoning: Sprinkle in the turmeric, ground coriander, ground cumin, and asafoetida (or garlic powder). These spices enhance the flavor while contributing to balanced digestion.
5. Incorporate Vegetables: Toss in your chosen balancing vegetables, chopped into bite-sized pieces. These vibrant additions contribute to dosha equilibrium and nutritional richness.
6. Cooking: Pour in water and add salt to taste. Stir well. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 15-18 minutes, ensuring the rice and beans are thoroughly cooked and the mixture resembles a porridge-like consistency.
7. Garnish and Serve: Turn off the heat and let the Kitchari rest for a few minutes. Serve it warm in bowls, garnished with chopped cilantro to invigorate the senses.