- 2 cups yellow mung dal beans
- 2 tbsp ghee or organic sesame oil
- 2 tsp black mustard seeds
- 2 tsp cumin seeds
- 1 tsp fennel seeds
- 1 tsp fenugreek seeds
- 2 tsp ground turmeric
- 2 tsp ground black pepper
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp cinnamon
- 1 cup uncooked white basmati rice
- 2–5 cups of chopped, organic, seasonal vegetables, such as spinach, carrots, beets, sweet potato, squash, celery, kale, and bok choy (avoid all nightshades)
- 2 cloves
- 2 bay leaves
- 3 green cardamom pods
- 1 cup chopped fresh cilantro (optional)
Rinse and strain the mung dal beans until the water runs clear, about 5 times.
In a large pot over mediumhigh heat, heat the ghee or oil. Add the black mustard, cumin, fennel, and fenugreek seeds and toast until the mustard seeds pop, about 1 minute.
Add turmeric, black pepper, cumin, coriander, and cinnamon, and mix together.
Stir in the rice and beans.
Add 8 cups of water, chopped vegetables, cloves, bay leaves, and cardamom pods.
Bring to a boil and reduce to a simmer.
Cook at least one hour, until the beans and rice are soft and the kitchari has a porridgelike consistency.
Serve warm with fresh cilantro on top, if desired.
- Serving Size: 8
- Calories: 202
- Carbohydrate Content: 47 g
- Fat Content: 5 g
- Fiber Content: 12 g
- Protein Content: 12 g
- Saturated Fat Content: 2 g