Basic Kitchari Recipe
2 cups yellow mung dal beans
2 tablespoons olive oil, coconut oil, ghee, butter, or organic sesame oil
2 teaspoons each black mustard seeds, cumin seeds, turmeric powder, and black pepper
2 bay leaves
1 teaspoon each cumin powder, coriander powder, fennel seeds, fenugreek seeds (cinnamon optional in winter)
1 cup quinoa or brown rice
3 green cardamom pods
2 cloves
2–5 cups of chopped, organic, seasonal vegetables such as spinach, carrots, zucchini, asparagus, peas, sweet potato, celery, kale, and bok choy (avoid nightshades)
1 cup chopped fresh cilantro (optional)
Add about ½ inch of chopped fresh ginger to the oil when cooking the spices.
Rinse the mung dal beans and strain them five times, or until the water runs clear. Heat the ghee or oil in a large pot. Add all the seeds and toast until the mustard seeds pop. Add the bay leaves and powdered spices, and mix together. Stir in the beans. Add eight cups of water, cardamom pods, cloves, and chopped vegetables. Bring to a boil and reduce to a simmer. Cook at least one hour, or until the beans and rice are soft and the kitchari has a porridge-like consistency. Serve warm with fresh cilantro on top, if desired.
Cook brown rice or quinoa separately.