Looking for a digestive cleanse but can't stomach a juice diet? Check out this bowl of goodness – your tum will love you for it.
This recipe is very simple, light and nourishing, and can be eaten for breakfast, lunch or dinner. The word ‘kitchari’ or ‘kitcharee’ means ‘mixture’ or ‘mess’ in Hindi and is traditionally eaten as a digestive cleanse.
1/3 cup split mung dal/whole mung beans/sprouted mung beans
2/3 cup white/brown basmati rice (or other grain)
3-4 cups water or veg stock (a ratio of 1:3 or 1:4; reduce the water to 1:2 plus a bit extra if using sprouted mung beans)
a cup of seasonal vegetables such as greens, carrots, peas, broccoli, cauliflower, pak choy, shitake mushrooms (very healing)
1in fresh ginger, finely sliced
1 tsp fresh or dried turmeric
1/2 tsp cinnamon
1/4 tsp asafoetida powder
1 tbp dessicated coconut
1/4 tsp salt (optional)
3 tsp organic ghee or coconut oil
1 tsp cumin seeds
1/2 tsp mustard seeds
5 black peppercorns
handful of coriander leaf (or any herbs you have to hand)
Soak the beans and rice in plenty of water overnight, then drain. Simmer everything (except the dry spices, 1 tsp of the ghee or coconut oil and the coriander leaf) in the water with a lid on for 20 mins. If using brown rice simmer for 30 mins. Cook on a very low heat in a covered saucepan. Do not stir the mixture after all of the ingredients are added or it will turn mushy. Dry fry the seeds – they will pop when ready – and then add to the finished kitchari with the remaining 1 tsp of ghee or coconut oil and coriander leaf. Stir once and serve.