Kitchari is an Ayurvedic staple that’s extremely good for digestion. Split peas, moong dal, lentils … kitchari is made from many types of pulses. Our Healing Kitchari Bowls include split peas and rice soaked overnight to make the meal even more digestible. Coupled with spices, ginger, and greens, this dish is a cleansing, life-giving lunch or dinner—particularly in this season.
Kitchari can also be served as a base for roasted vegetables that provide additional nutritional benefits. Diced roasted butternut squash, cauliflower florets, broccoli, and dark leafy greens such as spinach or kale are all great toppings. But stick to adding only one or two additional veggies to keep it simpler for the digestive system to process
Gluten free & vegetarian; includes dairy-free option
- 1 cup dried yellow or green split peas or moong dal
- 1/2 cup long-grain brown basmati rice
- 2 tbsp coconut oil or ghee
- 2 tsp black or yellow mustard seeds
- 1 tsp cumin seeds
- 1 medium-sized sweet onion, peeled and diced
- 1 tbsp peeled and grated fresh gingerroot
- 1 tsp turmeric
- 1 tsp ground coriander
- 1/2 tsp kosher salt
- 1 cinnamon stick
- 5 cups water
- Fresh cilantro, plain yogurt, and lime wedges for garnish optional
- In large bowl, rinse peas or moong dal and rice until water runs clear. Cover with 4 cups water. Refrigerate for 12 to 24 hours. Drain thoroughly and rinse well. Set aside.
- In large heavy saucepan, heat oil until shimmering. Add mustard seeds and cumin and cook for 30 seconds, until spices are fragrant and mustard seeds begin to pop. Stir in onion and gingerroot and sauté just until soft, about 2 minutes. Stir in remaining seasonings, cinnamon stick, and rice mixture until evenly coated with spices. Stir in water and bring to a gentle boil. Cover with lid and reduce heat to medium-low. Simmer for 40 to 45 minutes, or until peas are soft and tender.
- Serve with your choice of garnish.
Per serving: 226 calories; 10 g protein; 6 g total fat (4 g sat. fat); 35 g total carbohydrates (4 g sugars, 10 g fiber); 202 mg sodium