Kitchari: The ADHD-Friendly Comfort Food That Practically Cooks Itself
Kitchari is an Ayurvedic stew that's basically designed for low executive function days. One pot, minimal chopping, hard to mess up, and it simmers on its own while you do literally anything else.
This is the meal I make when I need something warm and nourishing but can't handle a complicated recipe. The base is just rice, lentils, and spices. Everything else is flexible. Add whatever vegetables you have, skip the ones you don't, adjust spices to taste.
The best part? It's extremely forgiving. Too much liquid? Let it simmer longer. Not enough? Add more water. Forgot to stir it for 20 minutes? It's probably fine. It keeps in the fridge really well, as the flavors deepen over time.
Here's how I make it. I fear I don’t really measure things so most of these are estimates.
Ingredients
oil (or butter if you’re not allergic to dairy like I am)
mustard seeds
cumin seeds
ground coriander
ginger paste or fresh grated ginger (or ground ginger in a pinch)
ground turmeric
mixed vegetables (I use the peas, carrots, green beans combo from the freezer section)
rice (I like basmati)
mung dal, or substitute split mung beans (in a pinch I’ve used lentils)
water
salt, adjust to taste
chopped fresh cilantro if you like it
Rinse about a cup and a half each of rice and mung dal until the water runs mostly clear.
In a medium pot, heat about a tablespoon of oil over medium heat. Add about a teaspoon each of mustard seeds, cumin seeds, and ground coriander. Toast and stir for 30 seconds, until the spices are fragrant.
Stir in about a teaspoon each ginger and turmeric, and cook for another 30 seconds. Add the mixed vegetables and cook for 1 to 2 minutes (a bit longer if the veggies are frozen)
Add the rinsed rice and mung dal to the pot along with 5 cups of water and a teaspoon of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 30 minutes.
The kitchari should be soft and the consistency like porridge. Add water if it’s too thick (or if you accidentally cooked it too long), or cook longer if it’s not thick enough. Season to taste with more salt if needed. Garnish with chopped cilantro if you like!
