Kitchari Bowl

Serves: 4 Calories: 205, fat: 10 g (saturated: 3 g, unsaturated: 7 g), sodium: 524 mg, carbohydrates: 28 g, protein: 4 g, fiber: 3 g, sugar: 4 g

This one pot meal is a traditional Ayurvedic dish that is easy to digest, satisfying, nutritious and incredibly soothing. Our take on this classic dish tops it with caramelized onions and herb chutney. Try adding wilted greens, roasted vegetables and/or baked tofu for a more robust main meal.

For the Kichari:

• ½ cup mung beans (yellow split beans)

• ½ cup brown Basmati rice

• 1 tablespoon vegetable oil (or ghee, coconut oil or avocado oil)

• 1 teaspoon cumin seeds

• 1 teaspoon ground cardamon

• ½ teaspoon minced fresh ginger

• ¼ teaspoon ground turmeric

• 1½ teaspoons kosher salt, divided

• ¼ teaspoon freshly ground black pepper

• 4 cups water

For the Topping:

• 1 tablespoon vegetable oil (or ghee, coconut oil or avocado oil)

• 2 medium sized onions, cut into 1/8” strips (2 cups)

• 1 bunch of cilantro (1 1/2-2 cups)

• 1 serrano pepper or green chile (optional)

• ½ inch knob of ginger, peeled

• 1 teaspoon cumin seeds

• 2 teaspoons lemon juice

• 3 tablespoons unsweetened dried shredded coconut

• 3 tablespoons water (more if needed)

• Kosher salt to taste

Directions

For the Kichari: Combine the rice and moong dal in a mesh strainer and rinse under cold water until it runs clear.

Heat oil in a saucepan on medium heat. Add cumin seeds and cook until they start to brown and become fragrant. Add ginger, cardamon, turmeric 1/2 teaspoon pepper, and 1 teaspoon salt and stir to coat. Add the rice and dal mixture to the saucepot, stir and add water. Increase heat to high and bring to a boil.  Turn heat to medium low and simmer for 35-40 minutes, uncovered. You are looking for a porridge-like consistency for the Kitchari, it should be soft and creamy. Season to taste once desired consistency is reached.  

For the Toppings: Meanwhile heat oil in a 10-inch skillet over medium heat until oil is shimmering. Add onions and ½ teaspoon salt, reduce heat to medium low and cook onions until soft and browned, about 25-30 minutes. Stir only occasionally so onions can develop a nice caramelization. \

To make herb chutney, place cilantro, pepper (if using), ginger, cumin seeds, lemon, coconut and water in a food processor. Pulse until a smooth paste is achieved. Let sit for 30 minutes for flavors to meld, will keep in the fridge for at least a week or freeze in an airtight container. 

To serve, place kitchari in a bowl, top with caramelized onions and herb chutney.