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Kitchari Base Recipe

Looking for an easy Kitchari base recipe? Learn how to make Kitchari base using healthy ingredients.


Submitted by curlyb70

Makes 3 servings



Fall Digestive Kitchari This staple food of Ayurvedic medicine is designed to stoke the digestive fire and reduce ama, or internal toxicity. This basic recipe is good for vata dosha, and is the base recipe for both pitta and kapha doshas with the noted additions.

Recipe Ingredients for Kitchari base

1 c basmati rice
1/2 c mung beans
4 c water
2 T organic ghee
1 tsp. black mustard seed
1 tsp. cumin seed
2 pinches hing (asafetida)
1 tsp. fresh grated ginger
10 g Seaweed, Wakame
1/2 tsp. sea salt
1/2 tsp. turmeric

Recipe Directions for Kitchari base

  1. 1. Rinse the rice and mung beans and soak for three hours or overnight. Drain. If using vegetables, cut into cubes.

  2. 2. In a pot, warm the ghee over medium-high heat. Add the mustard and cumin seeds (and, if using, fennel and coriander seed) and sauté for 1-2 minutes or until aromatic.

  3. 3. Add tumeric (and if using, other spices), mung beans, and rice. Then add water, kombu, and ginger. Bring to a boil then cover and simmer for 40 minutes.

  4. 4. If using vegetables, add starchy ones (burdock or carrot) halfway through the cooking. Zucchini and beans should be added 10 minutes before the kitchari is done. Greens can be added in the last five minutes. If you need to add a more water, do so, but the kitchari should be the consistency of stew when done.

  5. 5. Garnish with fresh cilantro chutney and add salt to taste. You can have avocado with a little salt and lemon or steamed vegetables (broccoli, carrots, beets, green beans, asparagus, fennel, and summer squashes) as a side dish.

Categories

Main Dish

Nutrition Facts
Serving Size 427.8g
Amount Per Serving
Calories
432
Calories from Fat
89
% Daily Value*
Total Fat
9.9g
15%
Saturated Fat
5.6g
28%
Trans Fat
0.0g
Cholesterol
22mg
7%
Sodium
361mg
15%
Potassium
544mg
16%
Total Carbohydrates
72.6g
24%
Dietary Fiber
6.8g
27%
Sugars
2.5g
Protein
13.2g
Vitamin A 6% Vitamin C 3%
Calcium 9% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in cholesterol
  • Low in sugar
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