Kitchari Recipes

Digestive Kitchari  (serves 4)

1 teaspoon cumin seeds

1 teaspoon coriander seeds

3 bay leaves

2-3 tablespoons ghee

1 teaspoon fresh turmeric (or powder if fresh is not available)

1 tablespoon fresh ginger (chopped or grated)

1 stick kombu (cut with scissors into 1/2 inch pieces)

1/2 teaspoon sea salt

1/8 teaspoon hing (asafoetida)

1 teaspoon oregano (dry)

1/4 cup split mung dal

1/2 cup brown basmati rice (use white basmati if you tend to be hot)

7 cups water (preferably filtered)

1 celery root (small-medium, cut into cubes)

2 carrots (chopped)

1 bunch collard greens (chopped)

2/3 cup Flax seeds (ground completely in blender)

1/2 bunch parsley (finely chopped)

Dry roast the cumin seeds, coriander seeds, and bay leaves for 1-2 minutes in a large pot over medium-low heat until they release a fragrant smell.  Then add the ghee and stir in turmeric, ginger, kombu, salt, hing and oregano.  Cook uncovered for another 2-3 minutes, then stir in the split mung and rice until thoroughly coated with the ghee and spice mixture.  Remember the importance of stirring with reverence.  Add water, stir mixture off the bottom of the pot, turn heat to high and cover.  Bring to a boil, then add celery root and carrots, reduce to medium-low heat, and simmer covered for 1/2 hour.  Stir in collard greens and simmer for 15 more minutes still covered.  Garnish each bowl with 1 tbsp of flax meal and parsley.

Kidney Kitchari  (serves 4)

1/2 cup dry adzuki beans (soaked at least 8 hours and drained)

1 stick kombu (cut with scissors into 1/2 inch pieces)

1/2 teaspoon hing (asafoetida)

3 cups water (use more as needed)

1 teaspoon cumin seeds

1/2 teaspoon fennel seeds

3 bay leaves

2-3 tablespoons ghee

1 teaspoon fresh turmeric (or powder if fresh is not available)

3 curry leaves

1/4 teaspoon cinnamon

3/4 teaspoon sea salt

1 cup brown basmati rice

12” burdock root (sliced into 1/4 inch rounds)

8 cups water (use more if needed)

1 small to medium kabocha squash (or pumpkin, cubed)

1 bunch kale (chopped)

2/3 cup flax seeds (ground completely in blender)

½ bunch cilantro (finely chopped)

Cook the adzuki beans, kombu, and hing in a pressure cooker for 25 minutes with enough water to cover the beans by 3 inches. While beans are cooking, dry roast the cumin seeds, fennel seeds, and bay leaves in a large pot for 1-2 minutes over medium-low heat until they release a fragrant smell.  Then add the ghee and stir in turmeric, curry leaves, cinnamon, and salt.  Cook uncovered for another 2-3 minutes, then stir in the rice and burdock root until thoroughly coated with the ghee and spice mixture.  Remember the importance of stirring with reverence.  Add water, stir mixture off the bottom of the pot, turn heat to high and cover.  Bring to a boil, add the squash, reduce to medium-low heat, and simmer covered for 1/2 hour.  Add beans to mixture when done.  Stir in kale and simmer with lid on for 15-20 more minutes.  Garnish each bowl with 1 tbsp of flax meal and 1 tbsp cilantro.

Liver-Gall Bladder Kitchari (serves 4)

1 teaspoon cumin seeds

1/2 teaspoon black mustard seeds

1 teaspoon coriander seeds

1 tablespoon dry dandelion root (found in herb section)

1 tablespoon ghee (or less)

1 teaspoon fresh turmeric (or powder if fresh is not available)

1 tablespoon fresh ginger (chopped or grated)

1 stick kombu (cut with scissors into 1/2 inch pieces)

3/4 teaspoon sea salt

1/8 teaspoon hing (asafoetida)

1/4 cup split mung dal

1 cup dry pearl barley

8” inches fresh burdock root (sliced into 1/4 inch rounds)

10 cups water

1 medium parsnip (chopped)

1/2 pound fresh broccoli (chopped)

1 bunch fresh dandelion greens (or kale if unavailable)

1 tablespoon coriander powder

2/3 cup Flax seeds (ground completely in blender)

1/2 bunch parsley (finely chopped)

Dry roast the cumin seeds, black mustard seeds, coriander seeds, and dandelion root for 1-2 minutes in a large pot over medium-low heat until they release a fragrant smell and mustard seeds start to pop.  Add ghee and stir in turmeric, ginger, kombu, salt, and hing.  Cook uncovered for another 1-2 minutes, then stir in the split mung, barley, and burdock root until thoroughly coated with the ghee and spice mixture.  Add water, stir mixture off the bottom of the pot, turn heat to high and cover.  Bring to a boil, then add parsnip, and reduce to medium-low heat to simmer covered for 15 minutes.  Stir in broccoli and simmer for 15 more minutes covered.  Add dandelion greens and coriander powder, and simmer covered for a final 15 minutes. Garnish each bowl with 1 tbsp of flax meal and parsley.

Spleen-Pancreas Kitchari (serves 4)

1/2 teaspoon black mustard seeds

1 teaspoon cumin seeds

1 teaspoon ghee

1 teaspoon fresh turmeric (or powder if fresh is not available)

1 tablespoon fresh ginger (chopped or grated)

3/4 teaspoon sea salt

5 curry leaves

1/8 teaspoon hing (asafoetida)

1 stick kombu (cut with scissors into 1/2 inch pieces)

1/4 cup split mung dal

1/2 cup brown basmati rice

8 cups water

1 medium sweet potato (sliced in 1/4 inch chunks)

1 cup green beans (chopped into 1-inch pieces)

2 zucchini (sliced into 1/4 inch half-moons)

2/3 cup Flax seeds (ground completely in blender)

1/2 bunch cilantro (finely chopped)

Dry roast the black mustard seeds and cumin seeds for 1-2 minutes in a large pot over medium-low heat until they release a fragrant smell and mustard seeds start to pop.  Then add the ghee and stir in turmeric, ginger, salt, curry leaves, hing, and kombu.  Cook uncovered for another 2-3 minutes, then stir in the split mung and rice until thoroughly coated with the ghee and spice mixture.  Remember the importance of stirring with reverence.  Add water, stir mixture off the bottom of the pot, turn heat to high and cover.  Bring to a boil, then add sweet potato, reduce to medium-low heat, and simmer covered for 15 minutes.  Stir in zucchini and green beans and simmer still covered for 30 more minutes.  Garnish each bowl with 1 tbsp of flax meal and cilantro.

Lung Kitchari (serves 4)

1/2 cup dry garbanzo beans (soaked at least 8 hours & drained)

1 stick kombu (cut with scissors into 1/2 inch pieces)

1/8 teaspoon hing (asafoetida)

3 cups water (or more as needed)

1 teaspoon cumin seeds

1/2 teaspoon black mustard seeds

1 tablespoon dry sage (crumbled)

2 tablespoons ghee

1 teaspoon fresh turmeric (or powder if fresh is not available)

3/4 teaspoon sea salt

1/2 teaspoon ajwan (optional)

1 cup brown basmati rice

7 cups water (use more as needed)

1 medium parsnip (chopped in bite sized pieces)

1/2 pound fresh broccoli (chopped)

1 bunch Swiss chard (chopped)

1 teaspoon ground coriander

1 tablespoon sesame seeds

2/3 cup Flax seeds (ground completely in blender)

1/2 bunch parsley (finely chopped)

Cook garbanzo beans, kombu, and hing in a pressure cooker for 25 minutes with enough water to cover the beans by 3 inches. While beans are cooking, dry roast cumin seeds, mustard seeds, and sage in a large pot for 1-2 minutes over medium-low heat until they release a fragrant smell and mustard seeds start to pop.  Add ghee and stir in turmeric and salt.  Cook uncovered for another 2-3 minutes, then stir in the rice until thoroughly coated with the ghee and spice mixture. Add water, stir mixture off the bottom of the pot, turn heat to high and cover.  Bring to a boil, add the parsnip, reduce to medium-low heat, and simmer covered for 15 minutes.  Stir in broccoli and cook covered for 15 more minutes.  Add beans to mixture when they are done.  Stir in chard, coriander powder, sesame seeds, and simmer with lid on for 15-20 more minutes. Garnish each bowl with 1 tbsp of flax meal and 1 tbsp parsley.

Saffron Asparagus Kitchari (serves 4)

1 teaspoon cumin seeds

1/3 teaspoon fenugreek seeds

1/8 teaspoon saffron threads

2 tablespoons ghee

3 curry leaves

1/8 teaspoon hing (asafoetida)

1 stick kombu (cut with scissors into 1/2 inch pieces)

1 teaspoon sea salt

1/2 cup split mung dal

3/4 cup brown basmati rice

7 cups water

1 pound fresh asparagus (chopped in 1-2 inch pieces)

1/2 teaspoon ground cumin

2/3 cup Flax seeds (ground completely in blender)

1/2 bunch parsley (finely chopped)

Dry roast the cumin seeds, fenugreek seeds, and saffron threads for 1-2 minutes in a large pot over medium-low heat until they release a fragrant smell.  Then add the ghee and stir in curry leaves, hing, kombu, and salt.  Cook uncovered for another 2-3 minutes, then stir in the split mung and rice until thoroughly coated with the ghee and spice mixture.  Remember the importance of stirring with reverence.  Add water, stir mixture off the bottom of the pot, turn heat to high and cover.  Bring to a boil, then reduce heat to medium-low and simmer covered for 40 minutes.  Stir in asparagus and ground cumin and simmer for 20 more minutes still covered.  Garnish each bowl with 1 tbsp of flax meal and parsley.

*These recipes have been adapted through my experience in working with versions presented by Amadea Morningstar and Myra Lewin.