Kitcheri

Kitcheri is at the core of Ayurvedic nutritional healing. It is a relatively simple stew of

basmati rice and yellow split mung beans, which is particularly nourishing and easy to digest.
Kitcheri is the primary food in PanchaKarma, the Ayurvedic cleansing therapy.
INGREDIENTS:

AMOUNTS:

Yellow Split Mung Beans

Ghee

1/4 cup (vata),

2 Tablespoons

Cumin Seed (whole)

Turmeric

1/2 tsp.
1/2 tsp.

Optional Spices

VATA1/2 tsp black mustard seed

pinch of asafetida (hing)
PITTA1/2 tsp. whole fennel seed
(Before serving, mix in 2 tsp of ground coriander and
garnish with fresh cilantro)
KAPHApinch of asafetida (hing) &
pinch of black pepper, ginger, or cayenne
1/2 tsp.
1 to 1.5 cups of carrots, yellow and green zucchini
5 cups (vata),
6 cups (pitta), 7 cups (kapha)
1 cup (vata),
1 cup (pitta),
1/2 cup (kapha)

Salt
Vegetables
Water
Basmati Rice

1/2 cup (pitta), 1 cup (kapha)

PREPARATION:
1. Pick over yellow split mung beans to remove stones and rinse until the water runs clear.
Cover with water and soak overnight uncovered at room temperature. In the morning,
drain and rinse two more times. If you forgot to soak the beans overnight, at least 1 or 2
hours of soaking will improve digestibility. In a pinch, you can still make it without
soaking at all.
2. Rinse rice until water runs clear and set aside.
3. Add the ghee to a 3-quart pot. Over a medium flame, saut the cumin seeds and any
other optional seeds until they brown slightly.
4. Then add turmeric and optional ground spices in ghee and seeds. Swirl the pot so the
spices are covered with ghee and are evenly distributed.
5. Immediately add the mung beans and rice and saut while stirring for 1 minute.
6. Add water, bring to a boil. Cover and cook over low heat for 20 minutes.
7. Add 1 to 1.5 cups of vegetables after 10 minutes of cooking for a complete one-pot
meal.
12/16/04
8. Add salt and ground coriander if you are using it, just before serving.
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