The Best One Pot Meal
Kitchari translates to mean “mixture” or “mess of stew”. If you are looking for a meal to make in between festivities this holiday season, I’d like to point your awareness to kitchari. It is a traditional indian one-pot meal that aids in digestion with all six tastes, is easy to make, and can easily satiate a group of hungry friends and family.
This is the season of potential over indulgence or simply eating more or different foods in one sitting than our system is used to. Giving our system a break between festivities is a great approach. If you plan in a meal or two of kitchari over the next two weeks, your body will feel satiated and get the rest it likely needs.
Traditionally this meal is used for cleansing and gentle detoxification. When that’s the case it’s a nice way to give your digestive system a rest by having it for all three meals. It may seem odd, but kitchari for breakfast is a great start to the day, especially when your digestive system needs a break.
There are a few different approaches to kitchari I make at least one pot a week and each time it’s a little different based on what I have on hand and what’s in season. I am the kind of cook that makes every dish a little different every time, so don’t be afraid to deviate from this recipe, based on what you are drawn to. There are no rules here. Here is my approach (with my own estimates on measurement).
Don’t skip the tempering! My love for kitchari ramped up when I started playing with tempering. This recipe has been inspired by the Eat, Taste, Heal and The Everyday Ayurveda cookbooks. They are both amazing resources for Ayurvedic and seasonal cooking.
Main Ingredients
- 1 c Split mung dal (or other legumes like red lentil)
- 1-2 c your favorite grain (white or brown basmati, quinoa or millet)
- 3-4 cups of chopped veggies (carrot, squash, sweet potatoes, greens)
- 4-6 cups water (add more if you like it soupy and less for a thicker version)
Ingredients For Tempering:
- 2T ghee
- 1tsp coriander
- 1tsp cumin
- ½ tsp turmeric
- Pinch of hing (if you have it)
- Side note: (I oftentimes will use THIS for ease, by Banyan Botanicals)
- ¼ pumpkin seeds (or sunflower)
- 3T lemon (or lime)
- 2T maple syrup
- Salt to taste
- Chopped parsley as a topping
Soak the mung and your grain overnight. Rinse thoroughly before cooking.
Stovetop method:
- Add the filtered water in a stockpot on medium heat.
- Add mung dal + grains + chopped veggies
- Once it starts to boil, turn the heat to simmer and cook for 35-45 min
Rice Cooker, Pressure Cooker or Crockpot
- Add the top 4 ingredients to the rice cooker or pressure cooker and turn it on. It takes around 20 minutes.
- With a crockpot turn it on high for 4-6 hours (this is a more soft and mushy consistency).
For the Tempering:
- Grab a small cast iron skillet or saucepan
- Add ghee on medium heat
- Add kitchari spices. Cook until fragrant.
- Add pumpkin seeds. Cook until they start to pop.
- Add the lemon + maple syrup and let it sizzle for 1-2 minutes
- Pour over the top of your kitchari and ENJOY!
- Add salt to taste and parsley.
Enjoy and Happy Holidays!
Rachel
-----
Rachel Peters is a yoga teacher, yoga health coach, lifestyle and habits expert, easeful living advocate, and lover of wild places. She leads others towards Embodying Ease through a yearlong wellness & lifestyle journey to dissolve perfectionism, embody daily habits that promote mental clarity, overall ease, and deeper connection to life on this wild ride of modern living. Learn MORE today!