Mung Dal Kitchari, a staple diet to many in the East as it is considered a ‘complete balanced meal’.
Kitchari is fabulous to pre-cook and freeze as breakfast, lunch or dinner and is a lovely addition in salads!
- 1 cup yellow mung dal (split or whole)
- 1 cup basmati rice
- 1 inch piece of fresh ginger, peeled and chopped fine
- 2 tablespoons shredded, unsweetened coconut
- 2 small handful fresh cilantro leaves
- 1/2 pumpkin (any type)
- 1/2 cup water
- 3 tablespoons coconut or olive oil
- 1 1/2 inch piece of cinnamon bark
- 5 whole cloves
- 4-5 crushed cardamom pods
- 10 black peppercorns
- 3 bay leaves
- 1/4 teaspoon turmeric
- 1/4 teaspoon salt
- 6 cups water
- Wash the mung dal and rice until water is clear. Soaking the dal for a few hours or overnight helps with digestibility.
- Chop pumpkin into bite size chunks and bake on 180degrees until golden brown. Set aside to cool.
- In a blender, put the ginger, coconut, cilantro and 1/2 cup water and blend until liquefied.
- Heat a large saucepan on medium heat and add the ghee, cinnamon, cloves, cardamom, peppercorns and bay leaves. Stir for a moment until fragrant. Add the blended items to the spices, then the turmeric and salt. Stir until lightly browned.
- Stir in the mung dal and rice and mix very well.
- Pour in the 6 cups of water, cover and bring to a boil. Let boil for 5 minutes, then turn down the heat to very low and cook, lightly covered, until the dal and rice are soft, about 25-30 minutes if mung beans are split, and 1 hour if whole. Add water if needed.
- Add pumpkin seperately and stir through
- Top with Coriander or your herb of choice!
Stay warm and well fed this winter x
This recipe and many others can be found in Ayurvedic Cooking for Self-Healing by Usha & Vasant Lad.