Kitchari is a traditional Ayurvedic dish known for its balancing properties and ease of digestion. It’s especially beneficial during seasonal transitions, such as the shift from spring to summer, helping to cleanse and rejuvenate the body.

Ingredients:

• 1 cup split yellow mung dal (moong dal)
• 1 cup white basmati rice
• 1 tablespoon ghee (or coconut oil for a vegan option)
• 1 teaspoon cumin seeds
• 1 teaspoon mustard seeds
• 1 teaspoon ground turmeric
• 1 tablespoon freshly grated ginger
• 4 cups water (adjust for desired consistency)
• 1/2 teaspoon sea salt (or to taste)
• Optional vegetables: diced carrots, zucchini, or spinach
• Fresh cilantro and lemon wedges for garnish

Instructions:

1. Rinse the mung dal and rice separately under cold water until the water runs clear. This helps remove excess starch and improves digestibility.
2. In a large pot, heat the ghee over medium heat. Add the cumin and mustard seeds, sautéing until they begin to pop.
3. Stir in the grated ginger and turmeric, cooking for another minute until fragrant.
4. Add the rinsed mung dal and rice to the pot, stirring to coat them with the spices.
5. Pour in the water and add salt. Bring the mixture to a boil.
6. Reduce the heat to low, cover the pot, and let it simmer for about 30–40 minutes, or until the dal and rice are soft and the mixture has a porridge-like consistency. Stir occasionally to prevent sticking.
7. If using vegetables, add them halfway through the cooking time to ensure they are tender but not overcooked.
8. Once cooked, remove from heat. Serve warm, garnished with fresh cilantro and a squeeze of lemon juice.

This kitchari is gentle on the digestive system and can be enjoyed as a mono-diet for a few days to support detoxification and balance during seasonal changes. For more insights on the benefits of kitchari and its role in Ayurvedic cleansing, you might find this resource helpful: Ayurvedic Institute’s Kitchari Recipe.