Ingredients
- 150 g split yellow mung beans (moong dal), rinsed and soaked for 1–2 hours if possible
- 100 g white basmati rice, rinsed
- 2 tbsp ghee or coconut oil
- 1 tsp cumin seeds
- 1 tsp coriander seeds, lightly crushed
- 1 tsp fennel seeds
- 1 tsp ground turmeric
- A thumb-sized piece of ginger, grated
- A pinch of asafoetida (optional)
- 1.4 litres water
- 2 carrots, diced
- 1 courgette, diced
- A handful of spinach or chopped greens
- 1 tsp sea salt
- Coriander leaves, lime wedges and toasted coconut, to serve
Method
- Toast the spices: heat the ghee or oil in a large pan and add the cumin, coriander and fennel seeds. Sizzle for 30 seconds, then stir in the turmeric, ginger and asafoetida.
- Simmer: add the drained mung beans, rice and water. Bring to the boil, skim off any foam, then cover and simmer gently for 20 minutes.
- Add the vegetables: add the carrots and courgette and cook for 15 minutes more, until everything is soft and porridge-like. Add a little more water if needed. Stir in the greens and salt.
- Serve: serve warm, with coriander, lime and toasted coconut.
Why it's good for you: In Ayurveda, kitchari is the classic food for resting and resetting the digestion, eaten during illness, recovery and seasonal cleanses. Split mung beans are the easiest of all pulses to digest, and together with rice they provide a complete protein. The gentle spices are traditionally used to calm wind and bloating. (Read more in The Architecture of Balance.)
Good to know: Using ghee makes this vegetarian rather than plant-based.
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