Kitchari is an ayurvedic dish to help cleanse the body and balance the doshas.
Ayurvedic doshas are energies within the mind and body having an effect on physical, emotional and mental characteristics. The 3 doshas are vatta, pitta and kapha. Each of us have a unique mix of the 3 doshas. The energies can get out of balance causing lack of focus, illness, lethargy and disfunction. The seasons, climate, our diet, age and environment can have an effect on our energies. There are ways to incorporate ayurvedic schedules, foods, practices and rituals that can help keep your mind and body in balance. This Kitchari Stew helps cleanse and balance the doshas. A more specific blend of spices can be used for your exact dosha.
- 1 cup dried mung beans
- 1/2 cup white basmati rice
- 1 teaspoon pink himalayan sea salt (my fave is the SUNFOOD brand)
- 3 tablespoons ghee
- 2 tablespoons freshly grated ginger
- 2 teaspoon fennel seeds
- 1 teaspoon fenugreek seeds
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground fenugreek
- 1 teaspoon ground turmeric
- 1/2 teaspoon mustard seeds
- 5 cups water, vegetable broth, or chicken bone broth (more hearty)
Place above ingredients in Instapot and cook on HIGH Pressure for 4 minutes, then let the pressure diffuse for 15 minutes.
Steam 3-4 cups of vegetables. You can use asparagus, zucchini, sweet potatoes, broccoli, cauliflower, brussels sprouts, carrots, spinach, etc. Here’s my recent fave combo:
- 2 cups broccoli crowns
- 1 cup chopped carrots
- 1 cup frozen chopped baby spinach or 2 cups fresh baby spinach
In a medium pan on the stove steam on medium heat until veggies are cooked to your desired consistency. (For me it’s about 8 minutes with a lid on).
When the Instapot is finished as well as the veggies I like to top it off with 1/2 cup fresh cilantro leaves. I keep the leaves whole and mix them in.
Some variations you can make with this staple recipe:
- Use cauliflower rice or quinoa instead of regular rice or a combo of all 3. If you use cauliflower rice instead then cook it separate with the veggies you choose. Cauliflower rice cooks fast and only needs to be steamed for a short bit.
- You can use coconut oil instead of ghee.
- You can sub the mung beans for lentils
If you make this stew post your creation on Instagram and tag me #DanielleBlends and @DanielleBlends.