I make it in the Crock-Pot instead of on the stove because it's so much easier (4 hrs on high) or in my Instant Pot (see below).
I soak both the beans and the rice overnight, separately from each other.
For the beans I use 24 Mantra Organic Moong Dal (available on Amazon.)
For the rice I use Lundberg organic brown basmati. I put the beans and the rice in the Crock-Pot along with 1 tablespoon of pink Himalayan sea salt and 2 bay leaves and cook on high for 4 hours. I make the Tarka later and add it at the end. I like to add 1/8 tsp Garam Masala and a pinch of Asefetida to my Tarka.
In the instant pot I use two cups chicken broth and 3 cups water and cook on high pressure for 25 minutes with a 10-minute natural release.
From Ayurveda cookbook, Sacred and Delicious:
KITCHARI Preparation Time: 30 minutes Serves 5 to 6
No cookbook based on Ayurveda would be complete without a recipe for kitchari, which is sometimes called kitchadi. A combination of split mung dal and rice, kitchari is completely satisfying and, at the same time, it allows the body to heal and detoxify. This combination of qualities makes kitchari Ayurveda’s quintessential comfort food in the best sense of the term. Whenever my digestion is off or I feel unwell for other reasons, I often turn to kitchari to help settle my stomach and my mind. Traditional kitchari recipes have a 1:1 ratio of dal and rice. Because I’ve had blood sugar problems, I have developed this recipe with a 2:1 ratio to lower the carbohydrate count.
Ingredients:
(Miriam's changes are noted in parentheses next to each item)
2 cups yellow split mung dal
9 cups water (I use 2 cups organic chicken broth and 5 cups purified water)
2 teaspoons Light Grey Celtic Sea Salt (I use 1 tbsp pink Himalayan sea salt)
1 fresh bay leaf or 3 curry leaves (I use 2 organic bay leaves)
1 cup uncooked California organic white basmati rice (I use Lundberg organic brown basmati)
2 tablespoons ghee or sunflower oil
½ teaspoon black mustard seeds (I use organic ground yellow mustard)
1 teaspoon cumin seeds (I use 1.5 tsp ground)
¾ teaspoon ground turmeric
½ teaspoon ground cinnamon
1 teaspoon ground coriander
7 whole cardamom pods (or ½ teaspoon ground cardamom)
2 tablespoons shredded unsweetened coconut (optional, I don't use it)
1 teaspoon freshly grated ginger
Cilantro for garnish
(I also add a little Garam Masala mix and a dash of Asafetida. I don't cook any vegetables with my Kitchari, but I like to serve it with a side of steamed organic broccoli because it tastes great together.)
COOK’S TIP: Use 2 cups split mung, 1 cup brown basmati rice, and 9 cups water if you have diabetes or insulin resistance.
Also, kitchari develops a skin as it cools. This can, however, be stirred back into the rice with additional water to bring it to the desired thickness once again.
NOTE: Kitchari is considered tridoshic, meaning it is good for most people any time. It is easy to digest, gives strength and vitality, and is considered a complete food that is high in protein.
For different Dosha types:
P Reduce the mustard seeds to ¼ teaspoon or omit altogether.
K Eliminate thec coconut and reduce the ghee to 1 tablespoon. Double the ginger.
W Eliminate the coconut.
Menu suggestion:
Serve with Roasted Veggies (page 199) or Easy Winter Squash (page 194).
1. Soak the split mung dal in water for 2 to 8 hours. Prior to cooking, rinse the dal until the water is clear. Strain the dal and place it in a soup pot with the water, salt, and bay leaf or curry leaves on high heat. Once it comes to a boil, reduce heat to medium-low. Rinse and add the rice, and continue to simmer, covered, for 20 to 30 minutes altogether (depending on the freshness of the dal).
2. In the first 15 minutes, the starch in the dal will create foam; skim this from the top of the pot with a large spoon two or three times to avoid the pot boiling over. Stir the soup often until it’s finished cooking, as this dal tends to stick to the bottom of the pot.
3. If using vegetables (see Dal Variations on page 127), prepare them and add them to the pot after the first 15 minutes. If using spinach, you can add this in the last 5 minutes, just before making the tarka.
4. After the vegetables are tender and the dal and rice are soft, prepare the tarka: In a small saucepan, heat the ghee or oil on medium heat. When the ghee is hot, add the mustard seeds, and cover until the seeds pop like popcorn. When the seeds finish popping, add the cumin seeds, cover, and turn off the gas (or remove the pan from an electric burner) to prevent the seeds from burning. Let the cumin seeds sizzle and become fragrant, and add the turmeric, cinnamon, coriander, and
cardamom pods. Swirl the spices in the pan for a few seconds and add the tarka to the soup pot. Ladle some hot liquid from the soup into the tarka pan and swirl again to maximize the amount of spices you’re able to retrieve from the pan.
5. The finished dish will be like a thick porridge. If you prefer, you can add some water to make it thinner. Add ginger. Add salt to taste. Garnish with coconut and cilantro.
