Nourishing Kitchari

Kitchari is a traditional Ayurvedic dish made with split mung beans, rice and spices. It is so nourishing for our digestive systems but also the spirit. Typically a porridge-like mixture, it is one of the most prominent staples in vegetarian cuisine. Best enjoy for lunch or dinner. My recipe was inspired off of this recipe.

Ingredients:

4 Celery Stalks, chopped

1 Bunch Kale (I used Purple), leafs removed and stems trimmed

4 Carrots, chopped into 1/4 inch pieces

2 Shallots, diced

4 Garlic cloves, minced

1 Inch Ginger, minced (1/4 tsp or use 1/4 tsp ground ginger)

1 cup cooked & cooled rice

1 cup cooked & cooled Quinoa

1 cup Prepared Split Mung Beans

6 cups Bone Broth + 4-6 Cups Water

Pantry Needs:

1/4 tsp turmeric

1 tsp ground cumin (or cumin seeds)

1/4 tsp black pepper

1 tsp sea salt

How to:

1. Prepare Mung Beans according to package directions. Rinse and set aside.

2. While Mung Beans cook you can do all the veggie chopping.

3. In a large stock pot, melt 2 tbsp ghee (or other heat stable cooking oil) over medium high heat.

4. Add seasonings: garlic, ginger, cumin, turmeric, salt & pepper stirring until beginning to brown and become fragrant.

5. Add the mung beans, kale stems and shallots to the pot. Stir and cook until shallots turn translucent about 4 minutes.

6. Add the carrots, rice and celery to the pot with bone broth. Asses the liquid situation, I added a full jar of water to rinse out my bone broth container. My broth was very collagen /gelatin rich. If using a liquid broth this step could be skipped. Bring soup up to a light boil.

7. Turn the heat down and Cover the pot to simmer for 30 - 40 minutes, until water has reduced and you have a porridge consistency. Soft and Nourishing.

8. Taste your brew for satisfaction. Are the veggies soft enough? Does it need more salt?

Options:

Garish with freshly chopped herbs like parsley or cilantro.

Allow to cool completely prior to storing in a glass, air-tight container.

Fun Facts:

Mung Beans are uber nutritious for our bodies and digestive systems. Consuming them on the regular can:

• Help reduce blood pressure

• Good for weight Management

• Improves skin health

• Improves Blood Sugar Regulation

• Decreases PMS symptoms and supports Reproductive Health

• Controls Cholesterol and Heart Disease Risk

• Boosts Immunity and Protects against Infection

• Anti-Toxic / Anti-Cancer Benefits

• Increase Daily Fiber Intakes (which helps protect the colon mucosa by decreasing transit time)