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! ☺
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.
This 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.
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.
- 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
- 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!
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,
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.
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! 😉
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!
That is so great to hear…Sending you lots of love and support Christy! 😉
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☺
Do I need to cover any of the pots when ingredients are cooking?
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.
Thanks for taking a look Vivian…sending lots of love! 😉
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!
That’s amazing Dawn. Let me know what you think and sending you lots of love! 😉
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?
Sunchokes? What would be a substitute?