Quick and Nutritious: Kitchari in the Instant Pot

A few years ago, I was introduced to Kitchari at a yoga retreat and loved it from the first bite. Kitchari is a nourishing and soul-satisfying dish with roots in Ayurvedic tradition, known to be incredibly gentle on the digestive system. It is a one-pot meal made with rice, mung beans or lentils, and an array of spices, making it a go-to comfort food for many. There are as many variations as cooks who prepare it. The rice, along with mung beans or lentils, are staples that remain the same in all of the many variations.

Traditionally, preparing Kitchari can be a time-consuming process, but with an Instant Pot, you can enjoy this wholesome meal in a fraction of the time without compromising on taste or health benefits. When I first heard of making Kitchari in the Instant Pot, I was not convinced it would turn out as well as cooking it on the stovetop; but I was pleasantly surprised once I tried it. The taste and texture were perfect!  In this blog post, we will explore making Kitchari in the Instant Pot, unlocking its convenience and nutritional goodness.

Ingredients:

·      1/2 cup basmati rice

·      1/2 cup split mung beans or lentils

·      2 cups vegetables (like carrots, greens, sweet potato)

·      2 cups vegetable broth

·      1 TBSP ghee or coconut oil

·      1 tsp cumin

·      1 tsp turmeric powder or one-inch fresh turmeric, grated

·      1 tsp ginger powder  or one-inch fresh ginger, grated

·      1 tsp curry powder

·      1/2 tsp coriander

·      1/2 tsp asafoetida (hing)

·      1/2 tsp black pepper

·      1/4 tsp cayenne

·      1/4 tsp salt

Instructions:

1.    Rinse the Rice and Mung Beans or Lentils: Soak the rice and beans overnight. Rinse and strain three times, until the water runs clear.

2.    Sauté the Spices: Turn Instant Pot to sauté. Add ghee and all of the spices. Sauté until fragrant.

3.    Add Remaining Ingredients: Add the broth, beans, rice and vegetables (except greens if using them).

4.    Pressure Cook: Stir well and secure the lid on the Instant Pot, ensuring the vent is set to the sealing position. Set Instant Pot manual setting to high pressure for five minutes.

5.    Natural Release: Once the cooking time is up, allow the pressure to release naturally for about five minutes. Then, carefully switch the vent to the venting position to release any remaining pressure.

6.    Taste and Serve: Once the pressure has fully released, carefully open the Instant Pot and give the Kitchari a gentle stir. Stir in the greens, if using them. The greens will wilt from the temperature of the other ingredients. Taste and adjust spice, if needed.

Makes four generous servings.

With the Instant Pot revolutionizing the way we cook, traditional dishes like Kitchari become more accessible and convenient than ever. By following this simple recipe, you can create a batch of healthy and delicious Kitchari in no time, perfect for busy weeknights. Packed with protein, fiber, and an array of essential nutrients, Kitchari not only nourishes the body but also soothes the soul. So, fire up your Instant Pot and indulge in the wholesome goodness of homemade Kitchari today!

For more information on Ayurveda, the sister science of Yoga, you can take our Ayurveda Specialist Certification Course