Kitchari, an Ayurvedic Meal for Autumn


Kitchary is a delicious meal of Ayurvedic cooking, combining plant based protein, healthy grains and seasonal vegetables and mixing with spices and healthy oils. I make this dish for lunch and usually use it for the next 2 days, too. Idealls you should be cooking fresh everyday in Ayurveda yet, if you can not, this is a good compromise.

It is really simple and takes about 45 minutes to make.

I prefer to soak the mung beans overnight as I love them pretty soft but you can choose to cook without soaking, too.


This recipe is inspired from Laura Plumb's lovely book called Ayurveda Cooking for Beginner. She has another version of this recipe on her great website, too.



Here is a version, you can enjoy it as a rich lunch, during your cleanses or anytime you want a hearty, delicious and nutritious meal in one pot!



Ingredients:

1/2 cup basmati rice

1 cup mung beans, soaked overnight

2 tablespoons of ghee

1-2 teaspoon of spice mix: Laura's Autumn Spice Mix is here: 1 tablespoon of each: ground ginger, fenugreek, cinnamon, cardamom, 1 teaspoon of freshly grated nutmeg. You can keep the rest of the mix for many other dishes.

( As a vata type person, with a lot of need for digestive energy, I also use this mix: grounded seeds of cumin-coriander-fennel mix with groun ginger-turmeric-cinnamon).

4-5 cups of vegetable broth or water

1 cup coconut milk

2 cups of chopped seasonal vegetables (I had mushrooms, butternut squash, beets, pak choi and 1 leftover zucchini! You can add carrots, pumpkins, celery,etc)

Tamari or lime for seasoning

Fresh mint, parsley or basil to garnish


Method

  1. Rinse the rice and mungbeans very well under cool water and set aside

  2. Melt the ghee and add thre spice mix, stir 1 minute

  3. Add the rice and beans and coat the spice mix well by stirring

  4. Adding water/broth and coconut milk, salt and pepper and boil, reduce heat and simmer for 20minutes.

  5. Add vegetables and cook for another 15 minutes, checking in if all is cooked well and creams texture.

  6. Serve with a few drops of fresh lime juice or tamari, gransihing with fresh herbs.

This meal will balance the Vata dosha, especially during autumn, when Vata imbalances are around. it is easy to digest and very nutritious with a balanced taste of sweetness from winter vegetables. Its soft and creamy texture feels like a cozy afternoon under blankets with a cup of tea!


Enjoy this dish and let me know if you try and made some interesting changes!




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