Are you new to Ktichari?

Kitchari is a staple in the Ayurveda kitchen, light and easy-to-digest with all the macro and micro nutrients needed. We usually make it with mung beans and basmati rice, though in India where there are over 6,000 varieties of rice, a local, nutrient-dense variety will be used.

Basmati rice has a lower glycemic index than other rice, meaning it is digested and absorbed more slowly so as not to spike blood sugar. At the same time, it is high in fiber, high in B vitamins, including B1 which is crucial for brain health, and loaded with minerals such as copper, iron, magensium and zinc. I never understand why people dismiss rice as having no nutritional value, especially when so many ancient cultures thrived on it.

Mung bean, also known as green gram (Vigna radiata), is a little powerhouse. Native to India, they have a mild, nutty, slightly sweet taste, with 35 grams of protein per cup. For all the nutrition they pack, they are light on digestion, even nurturing digestive health with soluble and insoluble fibers, plus resistant starch to promote a healthy gut biome. This article from Bob’s Red Mill is really worth reading if you are curious about the health benefits of our dear little mung.

Yellow dal, or split mung, is made from whole mung beans that have been hulled and divided, giving a lentil-like legume that doesn’t need soaking, just rinsing, so it is quick to cook, and even easier to digest. I like to have yellow dal on hand for those days when I didn’t plan ahead, yet still want something hearty, warm and comforting.

Generally, I prefer whole mung, the green version, which are often easier to find in local markets. They do have to be soaked, though, and I like to soak until they almost sprout (about 24 hours). It makes them so easy on digestion, and a tad sweeter.

The recipe below uses green, whole mung, which you can purchase here if you can’t find them locally. You can also use split mung in this recipe, if you prefer. They can be ordered here, and there are a number of split mung recipes on this blog, to give you a variety of ways to enjoy them.

Kitchari is a key part of Ayurveda spring cleansing. But it is good any day, any season. It is so good for you, that I hope you find a kitchari recipe that you love too. Maybe this one?

SPRING GREEN BAKED KITCHARI 

One way I love preparing Kitchari is to bake it. It is so easy, and once it goes in the oven you’re free until it is done. This version makes a “dry” Kitchari, balancing the wet season of spring. If you don’t have, or don’t want asparagus, you can substitute with celery.

Ingredients
1 cup mung beans, soaked (minimum 8 hours)
1 cup basmati rice
1 tablespoon ghee or coconut oil
1 teaspoon curry, or the spring spice blend from my book
1 bunch asparagus, chopped into bite-size pieces, hard ends removed
1 cup peas (green peas, sweet peas, english peas – fresh is best in spring, defrost if frozen)
2 cups leafy greens, chopped and packed
1 handful pumpkin seeds
2 tablespoons ground flax seeds
2 cups vegetable broth
sesame seeds, optional

Method
Preheat over to 350F. Line a loaf pan with parchment. 

Put the rice in a blender and puls a few times. Put this in a bowl. Rinse and drain the mung. Combine with the broken rice.

Melt ghee in a small saucepan and stir in the spices. Sauté one minute then pour over rice and mung. Add the vegetables and pumpkin seeds and stir.

Spoon this mixture into the lined loaf pan. Fill with broth to about 1/4-inch from the top. Set on a baking tray on a center rack in the oven. Cover, and bake 35 minutes.

Turn the oven to 375F. Remove the cover, and bake another ten minutes. Turn the oven off, but leave the kitchari in the oven until it cools.

Put a large plate over the kitchari and, holding tight to both the plate and the tray, quickly flip the plate and remove the loaf pan. Gently peel off the parchment. Slice, serve, salt and pepper to taste.

Serving suggestions: Fresh basil or thyme, drizzles of tamari and/or olive oil, a spoonful of this detox pesto, this veg gravy, a miso tahini sauce, or a simple in brodo.

How about a jar of Banyan Botanicals’ Kitchari Spice Mix? Drop a comment below, letting us know if you are new to Kitchari or you’ve already tried it, and what you think. Does this recipe sound good to you? Have you experienced the benefits of Kitchari? What’s your favorite method for making mung?

I will randomly, blindly pick a winner this weekend, and send a jar out next week. US addresses only.

Thank you and happy spring 🍃