Ayurvedic Inspired Meals, Jasmine Hemsley's Kitchari Recipe

BY Jasmine Hemsley

Kitchari (also spelled kitcharee, khichadi, kitchadee, and in many other variants) is  one of the staple healing foods in Ayurveda. It is believed to balance the doshas, support the tissues, detoxify the body and purify the digestive system.

In India, it is used to nourish the elderly and sick, and it is often a baby’s first food since it is easy to digest. It also used for mono-diet fasting at retreats and cleanses, where participants eat kitchari for every meal for a couple of days to give the digestive system a much-needed rest while still providing the essential nutrients

Serves 1-2 INGREDIENTS

● 70g (1⁄3 cup) white basmati rice, soaked for 1 hour

● 70g (1⁄3 cup) mung dal (or mung beans, soaked overnight)

● 2 tbsp ghee

● 1 bay leaf

● pinch of asafoetida

● 370ml (1 1⁄2 cups) water

● 1 tsp cumin seeds

● 5cm (2in) piece of fresh ginger, finely chopped, or 1⁄4 tsp ground ginger

● 1 tsp ground turmeric

● 1⁄4 tsp black pepper pinch of sea salt, to taste

● fresh coriander, to serve (optional)

METHOD

1. Rinse the rice and mung dal three times.

2. In a heavy-bottomed pan, melt half the ghee and sauté the bay leaf and asafoetida. Add the mung dal, rice and water and simmer for 20—25 minutes, lid on, until tender. Add more water as necessary.

3. In a separate pan, make a tarka. Melt the remaining ghee, then add the cumin seeds and cook gently until they start to pop. Add the ginger and sauté until golden brown. Add the turmeric and sauté for a few more minutes.

4. Add the tarka to the rice and dal mixture. Cook for 5—7 minutes, stirring often. Season with salt and pepper and serve with fresh coriander, if desired.

For more of Jasmine’s recipes and information on Ayurveda, head to her website

East by West by Jasmine Hemsley is published by Bluebird, price £25