100+ Ways to Make Kitchari

Kitchari is simply a blend of a grain and a legume, typically cooked with delicious spices, healthy fats, and seasonal vegetables. It's a one pot meal high in fiber, soupy, and filling. It's perfect for staying hydration and maintaining healthy elimination, especially if you want to do a gentle cleanse. Grains and legumes have complementary nutrition profiles, helping to form complete proteins and give you sustained energy throughout the day. Most variations of kitchari are vegan and gluten free!

Because grains and legumes are both seeds, it is best to buy them whole (not split) and soak them so that they germinate. Prior to germination, these seeds have phytic acid, which limits absorption of crucial minerals including iron, zinc, and calcium. So if you plan to make kitchari a delicious staple in your meal planning, be sure to get in the habit of soaking the grains and legumes 1-3 days at room temperature. Once soaked, you can enjoy the full benefits of these superfoods! 

Learn more about the nutritional benefits of legumes here: https://www.medicalnewstoday.com/articles/297638

and here: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/legumes/art-20044278

Learn more about the value of whole grains here: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826

Part 1: Choose your legumes!

1. Mung dal
2. Red lentils
3. Masoor dal
4. French green lentils
5. Urad dal
6. Chana dal
7. Kidney beans
8. Black eyed peas
9. Chickpeas
10. Brown lentils

10 Variations!

Step 2: Choose your whole grain

1. Basmati rice
2. Brown rice
3. Quinoa
4. Wild rice
5. Barley
6. Millet
7. Bulgar wheat
8. Teff
9. Buckwheat (whole)
10. Arborio rice

10 legumes x 10 grains= 100 possible permutations of kitchari--but wait! We haven't started on the other ingredients!

Part 3: Choose your healthy oil(s)

1. Sesame
2. Olive
3. Ghee
4. Coconut

You can also do combinations. I often do a blend of olive oil and ghee. For a creamy, luxurious kitchari, use a can of full fat coconut milk and just use the oil to saute your spices.

10 x 10 x 4= 400 variations on kitchari! That happened fast!

Part 4: Vegetables

1. Carrots, celery, zucchini or yellow squash
2. Leafy greens
3. Butternut squash & onion
4. Cauliflower
5. Zucchini or summer squash

The truth is, the list is virtually infinite. Any local, seasonal veggies will be terrific! These are a few combinations I find myself using over and over again. 

10 x 10 x 4 x 5= 2,000 possible ways to enjoy kitchari 

Part 5: Spices

For best flavor, saute in oil and stir in just before serving. 

1. Fresh ginger with turmeric
2. Onion and cumin
3. Cumin, coriander, turmeric, and fennel
4. Garlic and basil
5. Fennel and Mediterranean herb blend
6. Sage with a dash of cayenne
7. Fresh cilantro, green onions, and ginger
8. Scarborough Fair blend: parsley, sage, rosemary, thyme
9. Black pepper
10. Ramps or leeks (both add sweetness)

10 x 10 x 4 x 5 x 10 = 20,000 variations on kitchari, and so many more variations on spice! 

There is so much room for creativity with this simple one pot meal! Please tag me @acupunctureindelray as you develop your favorite kitchari recipes!