Vegetable Kitchari

Quick Summary

This Vegetable Kitchari is a traditional, easy-to-digest staple. It combines basmati rice, split yellow mung beans, and fresh seasonal vegetables seasoned with turmeric, ginger, and cumin. It is naturally vegan, gluten-free, and perfect for a gentle meal.

Ingredients

Method

1. 1. Rinse the rice and mung dal thoroughly under cold water until it runs clear. Drain well.
2. 2. Heat the oil in a large pot over medium heat. Add the cumin seeds and let them sizzle for 30 seconds.
3. 3. Stir in the ginger, turmeric, rice, and dal. Toast for 2 minutes to release the aromas.
4. 4. Add the vegetables and pour in the broth. Bring to a boil.
5. 5. Reduce heat to low, cover, and simmer for 30–35 minutes until the mixture reaches a creamy, porridge-like consistency.

Nutrition Snapshot

Nutrient	Amount
Calories	450 kcal
Protein	18g
Fat	8g
Carbs	75g

Frequently Asked Questions

Can I use brown rice instead of basmati?

Yes, but brown rice requires longer cooking time and extra water. I recommend sticking to basmati for the classic, soft texture.

Is this meal freezer-friendly?

Absolutely. It stores well in the freezer for up to one month. Simply add a splash of water when reheating.

Can I add protein?

The mung dal provides complete plant protein, but you can stir in tofu or shredded chicken if preferred.