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Sunchoke and Beet Kitcheree

Picture of Sunchoke and Beet soup in a pot

Sometimes transliterated from Sanskrit as “kitcheree” or “kitchari”, in either case this is the traditional Ayurvedic dish. It’s hailed for its ability to detox the body and balance all three doshas, or body types: vata, pitta, and kapha.

Kitcheree is believed to provide the most easily-assimilated proteins and nutrients for all the dhatus, or body structures. I’ve been making it a lot lately, as it feels very nourishing to me on all levels.

The best thing about it? It’s a one pot meal! You throw everything in a pot and pretty much go read or write or do something else. My kind of cooking: fresh, but super easy! ☺

Picture of Sunchoke and Beet soup being prepared

There are probably a million versions of recipes out there. But the basic idea is equal parts rice (classically basmati but I use brown rice), and mung beans, (seasonal and of course your favorite) vegetables, and appropriate seasonal spices.

Picture of a carrot, a zucchini and a sunchokeThis dish is hearty, full of filling fiber, protein, minerals and vital micronutrients, and digests well.

This version is also properly Beauty Food Paired/Food Combined. Some versions encourage the adding in of cashews and other nuts, but I don’t recommend that for our Beauty Food Pairing rules, and because it makes the dish feel overly heavy to me.

Picture of a scoop of the Sunchoke and Beet Kitcheree

Remember: Rice and mung beans, lentils and other legumes combine okay because legumes contain both protein and starch and can combine. But rice (starch) and nuts (protein) is a really heavy and potentially bloating combo!

This wonderful version has cleansing beets and sunchokes (or Jerusalem artichokes), which are high in iron, protein and potassium.

Kimberly Snyder
4.50 from 2 votes
Print Recipe
Course Serves 6+

Ingredients
  

  • 1 beet sliced and diced
  • 1 cup Basmati or brown rice soaked overnight and rinsed well (you can buy brown rice sprouted now and skip this step if you tend to forget!)
  • 1 cup split mung beans preferably soaked overnight and rinsed well
  • 8 cups water
  • 1 carrot sliced
  • 1 zucchini sliced
  • 1 cup of chopped kale
  • 2 sunchokes/Jerusalem artichokes peeled and sliced thinly
  • 1 tsp. powdered turmeric
  • 1 ½ tsp. black pepper freshly
  • 1 Tbs. Himalayan sea salt or to taste
  • ¼ cup chopped cilantro or parsley

Instructions
 

  • Start steaming the beets immediately in a separate pot, which can take up to an hour (you can start doing this before you prep, gather or chop any of the other ingredients to save time. Steaming beforehand will prevent the whole pot from running a red color).
  • Meanwhile, add mung beans and rice together in equal quantities in the same pot, along with the water. Cook for about 20 minutes, and add in the vegetables and turmeric. Simmer for another 20 minutes or so.
  • Toss the beets into the pot once softened, along with the sea salt and black pepper. Adjust seasonings and serve piping hot and fresh!
Tried this recipe?Let us know how it was on Instagram!

Are you a first time kitcheree eater? If so, what do you think? Or if you are a seasoned one, what are some of your favorite veggies to add?

Can’t wait to hear how you do! See you back here soon.

Lots of love,

Kimberly

Save

12 Comments

  1. Divya
    Divya on September 16, 2016 at 1:44 pm

    4 stars
    This has been a staple at home especially when we were sick when younger. I love making this for my 9 month old as well. As I introduce him to solids and other flavors. In one of my version , I like to add carrots, beans, eggplant, okra and garlic. In a little oil or vegetable stock – cook onions, tomatoes, garlic and with either mustard seeds or cumin.

    Reply
    • Kimberly Snyder
      Kimberly Snyder on September 19, 2016 at 5:29 am

      Hi Divya and thanks so much for checking the recipe out and for your feedback. Great to hear your 9 month old likes it. Keep up the great work. Sending lots of love! 😉

      Reply
  2. Christy Krispin
    Christy Krispin on November 2, 2016 at 7:27 pm

    This recipe is fantastic! I served it tonight during our World Series Game 7 Party and everyone from 22 mos old to 46 years old loved it!

    Reply
    • Kimberly Snyder
      Kimberly Snyder on November 4, 2016 at 8:16 am

      That is so great to hear…Sending you lots of love and support Christy! 😉

      Reply
  3. Sherry
    Sherry on November 27, 2016 at 5:51 am

    Can lentils be used instead of Mung beans and if so how much? Plus i was wondering where is the healthy fats in this recipe? Thank you☺

    Reply
  4. Alix
    Alix on December 10, 2016 at 10:03 am

    Hi Kimberly!

    Do I need to cover any of the pots when ingredients are cooking?

    Reply
  5. Vivian
    Vivian on January 26, 2017 at 6:43 pm

    This is interesting. It’s like a veggie version of Chinese congee (aka rice porridge)! Thanks for the ideas to help me be more plant based.

    Reply
    • Kimberly Snyder
      Kimberly Snyder on January 27, 2017 at 6:36 am

      Thanks for taking a look Vivian…sending lots of love! 😉

      Reply
  6. Dawn
    Dawn on February 27, 2017 at 8:48 am

    Hi Kimberly.
    I have this cooking on the stove at the moment and my house smells amazing! I can’t wait to try it. Thanks for sharing!

    Reply
    • Kimberly Snyder
      Kimberly Snyder on March 1, 2017 at 5:54 am

      That’s amazing Dawn. Let me know what you think and sending you lots of love! 😉

      Reply
  7. C
    C on November 18, 2018 at 8:38 pm

    5 stars
    Love this recipe, been doing this one since Kimberly posted it the first time. I just got a pressure cooker and I’m sure this would cook well in it. Anyone familiar with pressure cookers can suggest the proper ratio of water and beans & rice?
    Thanks!

    Reply
  8. Elizabeth Carter
    Elizabeth Carter on October 30, 2019 at 5:27 pm

    Sunchokes? What would be a substitute?

    Reply

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