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Plant-Based Kitchari
(Healing Stew)

Ingredients:
Serves: 4
Prep Time: 10 minutes
Cook Time: 35 minutes

  • ½ cup split yellow mung dal (rinsed well)

  • ½ cup basmati rice (or quinoa for a twist, rinsed well)

  • 1 Tbsp coconut oil (or plant-based ghee)

  • 1 tsp cumin seeds

  • 1 tsp coriander seeds

  • 1 tsp turmeric powder

  • 1 tsp grated fresh ginger (or ½ tsp ground ginger)

  • 1 small carrot, diced

  • 1 zucchini, diced (or seasonal veggie of choice)

  • 4 cups water or vegetable broth

  • ½ tsp Himalayan pink salt (or to taste)

  • 2 Tbsp chopped cilantro (for garnish)

  • Lime wedges (to serve)

Kitchitari.jpg

Use it for:

  • Dosha Balancing: Gentle and easy to digest, balancing for all doshas.

  • Variations: Add leafy greens in the last 5 minutes of cooking for extra nourishment.

  • Texture Tip: Kitchari can be made thick like stew or looser like porridge depending on preference.

Directions:

  • Rinse grains: Wash mung dal and rice together until water runs clear.

  • Bloom spices: In a heavy pot, heat coconut oil over medium. Add cumin and coriander seeds, let sizzle until fragrant (about 30 seconds).

  • Build flavor: Stir in turmeric and ginger. Add carrot and zucchini, sauté 2–3 minutes.

  • Add grains & liquid: Stir in mung dal and rice. Add water/broth and salt. Bring to a boil, then reduce to low heat.

  • Simmer: Cover and cook 30–35 minutes, stirring occasionally, until dal and rice are soft and porridge-like. Add more water if needed for desired texture.

  • Serve: Ladle into bowls, garnish with cilantro, and serve with lime wedges.

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