4/7/24, 2:22 PM Nourishing Ayurvedic Kitchari Recipe - Abra's Kitchen

Nourishing Ayurvedic Kitchari Recipe

Kitchari, a traditional ayurvedic recipe, is a nourishing porridge made
from mung beans, rice, vegetables, and healing spices. This gut-
supportive kitchari recipe is loaded with flavor, a great source of fiber,
and one of my all-time favorite savory breakfast recipes.
Prep Time Cook Time Soaking time
20 mins 1 hr 30 mins 12 hrs 5 from 3 votes
Course: Breakfast, Main Course Cuisine: American, Indian
Servings: 6 servings Calories: 296kcal Author: Abra Pappa, MS, CNS, LDN
Ingredients
1 cup sprouted mung beans
1/2 cup brown basmati rice
2 tbsp ghee or coconut oil or olive oil
1 tsp fennel seeds
1 tsp cumin seeds
1 tsp fenugreek seeds
1 tsp whole coriander seeds
2 tsp ground turmeric
2 tsp ground cumin
1 large shallot chopped
3 cloves garlic chopped
1 tbsp fresh ginger chopped
3 cups mixed vegetables I used cauliflower, carrot, and zucchini
4 cups water
1 tsp sea salt plus more for garnish
cilantro, lime juice, and whole fat plain yogurt for serving
Instructions
1. OPTIONAL: Soak mung beans and rice in a large bowl of water overnight or for 8-12
hours. Drain and set aside.
2. In a large pot over medium heat, add ghee (or coconut oil), once warm add all spices.
Cook over medium heat for 2-3 minutes until the spices become fragrant. They will begin
to smell nutty and toasted.
3. Add ginger, shallot, and garlic. Cook for an additional 2 minutes. Add rice and lentils and
toss to coat with all spices. Add vegetables and water. Stir well.
4. Bring to a boil, then cover and reduce heat to a simmer. Cook for 60-75 minutes or until
the mixture is thick and porridge like. The rice and mung beans should be cooked fully
and tender.
5. Season with salt and black pepper.
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4/7/24, 2:22 PM Nourishing Ayurvedic Kitchari Recipe - Abra's Kitchen

6. Serve with a dollop of plain yogurt, fresh cilantro, and a squeeze of lime juice. I also like
sprinkling additional turmeric and flaky sea salt on top.
Nutrition
Calories: 296kcal | Carbohydrates: 49g | Protein: 13g | Fat: 7g | Saturated Fat: 3g | Cholesterol:
13mg | Sodium: 450mg | Potassium: 740mg | Fiber: 11g | Sugar: 3g | Vitamin A: 4674IU | Vitamin
C: 12mg | Calcium: 102mg | Iron: 5mg
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