Cleanse, Heal, Thrive with Kitchari

Ayurvedic Kitchari Recipe

What is Kitchari?

Kitchari: A Healing Ayurvedic Dish

Kitchari is an amazing healing dish popular in Ayurvedic cuisine, renowned for its nourishing, cleansing, and easy-to-digest properties. Often used in Ayurvedic cleanses, kitchari supports digestion and balances the body's doshas (Vata, Pitta, Kapha). It’s versatile and customizable based on your constitution and available ingredients, making it suitable for daily meals or cleansing routines.

Benefits of Kitchari

• Supports Digestion: Gentle on the stomach and aids gut health.

• Balances Doshas: Customizable with ingredients and spices to suit your constitution.

• Detoxifying: Used in Ayurvedic cleanses to remove toxins.

• Nutrient-Rich: Provides a balance of protein, carbohydrates, and healthy fats.

• Versatile: Can be paired with condiments and vegetables for variety.

Ingredients

Base:

• 1/2 cup basmati rice

• 1 cup mung dal (split yellow lentils) or whole mung beans (soaked overnight for better digestion), red lentils, whatever you have available.

• 6 cups water (approx.)

Spices:

• 1/2 to 1 inch fresh ginger root, chopped or grated

• 1/2 tsp coriander powder

• 1/2 tsp cumin powder

• 1/2 tsp whole cumin seeds

• 1/2 tsp mustard seeds (omit for Pitta)

• 1/2 tsp turmeric powder

• 1 pinch asafoetida (hing)

• 1 tsp fennel seeds (optional)

• 1 tsp ground fenugreek (optional)

• 1/4 tsp mineral salt (adjust to taste)

Vegetables:

• 1.5 cups seasonal vegetables (zucchini, yams, broccoli, squash, etc.)

Fats:

• 2-3 tbsp ghee or coconut oil

Garnish:

• Handful of fresh cilantro leaves

• Optional toppings: coconut flakes, a dollop of ghee, or a drizzle of Bragg’s Liquid Aminos.

Optional Condiments:

• Nutritional yeast, tzatziki, or chutneys.

Preparation

Rinse and Soak:

• Rinse the rice and mung dal thoroughly until the water runs clear. Soak the mung dal overnight if using whole beans to enhance digestibility.

Cook the Base:

• Combine the rice, mung dal, and water in a pot. Bring to a boil, then reduce the heat to a simmer. Stir occasionally to prevent sticking.

Prepare the Vegetables:

• Chop vegetables into small cubes. Add them to the rice and lentil mixture about halfway through cooking.

Toast the Spices:

• Heat ghee or coconut oil in a small pan over medium heat. Add the whole spices (mustard seeds, cumin seeds, fennel seeds) and sauté until they pop. Then add the powdered spices (turmeric, coriander, fenugreek) and stir for a few seconds to release their aroma.

Combine and Simmer:

• Stir the toasted spice mixture into the pot with the rice, dal, and vegetables. Add mineral salt and simmer until the kitchari reaches a creamy consistency. Add more water if needed.

Finish and Serve:

• Stir in chopped cilantro and serve hot with a dollop of ghee on top. Add condiments like Bragg’s Liquid Aminos or nutritional yeast for extra flavor.

Tips for the Best Kitchari

• Use Fresh Ingredients: Best enjoyed freshly made, though leftovers can be reheated with a splash of water.

• Customize to Your Kitchen: Use vegetables and spices that are already available to you.

• Cooking Method: Can be made in a rice cooker or slow cooker for convenience.

• Condiments: Serve with tzatziki, pickles, or a squeeze of lime for variety.

Why Kitchari is Special

Kitchari is more than just a meal; it's a symbol of Ayurvedic wisdom. With its balance of flavors, grounding qualities, and ease of preparation, it supports both the body and mind. Whether you’re looking for a simple daily meal or a gentle cleanse, kitchari is an excellent choice.