Kitchari

Kitchari is a complete protein, is easy to digest, nourishing, improves digestion, loosens and eliminates toxins, and is good for all doshic types (see modification suggestions). This makes kitchari ideal during stress, illness, change of seasons, and Ayurvedic fasting, and it is a primary food during Ayurvedic internal cleansing.

This recipe makes approximately 2 servings.

Ingredients

  • 1/8 tsp black mustard seeds

  • 1/4 tsp cumin seeds

  • small pinch asafoetida (hing) powder

  • 1/4 tsp turmeric powder

  • 1/4 tsp cumin powder

  • 1/4 tsp coriander powder

  • 1/2 tsp rock salt

Note: You can use 1/2 tablespoon of Kitchari Spice Mix instead of the above. Try blends from Pure Indian Foods or Banyan Botanicals.

  • 1 tablespoon ghee

  • 1/4 cup split yellow mung dal, rinsed well and drained (optional: soak overnight for even more digestibility)

  • 1/2 cup basmati rice, rinsed well and drained

  • 2-3 thin slices of fresh ginger root (optional)

  • 3.5 cups of water

Depending on your digestive capacity, you can have kitchari as above, or you can add seasonal cooked vegetables, such as:

  • carrots

  • sweet potato

  • green beans

  • sugar snap peas

  • asparagus spears

  • zucchini

  • fresh corn kernels chopped off the cob (delicious in summer)

  • chopped bitter greens, such as kale or chard

Instructions

  1. Using a heavy-bottomed pot, heat the ghee on medium-low heat.

  2. Toast the powdered spices in the ghee for 1-2 minutes, stirring frequently. Be careful not to burn them.

  3. Add the rinsed and drained mung dal and rice, and optional ginger, and stir to toast for 15-20 seconds.

  4. Add the water and bring the mixture to boil on high heat. If you are adding veggies, this is a good time to add root veggies like carrots or sweet potato.

  5. Turn the heat to low, cover the pot, and let it simmer until both the rice and dal are mushy (approximately 30 minutes). The consistency will be that of a thick vegetable stew. Add more water as needed to prevent scorching or for a thinner consistency.

  6. If you are adding veggies, you can have a one-pot meal by adding the non-root veggies in the last half of the cooking process. Or if you prefer, you can sauté or broil them separately and add to your bowl—this is my preference so I can keep the veggies a little more crisp.

  7. Serve hot. Enjoy!

Garnishes

Try these garnishes for added flavor:

  • coconut (great for pitta, good for vata, minimize for kapha)

  • cilantro (great for pitta, okay for vata and kapha)

  • lime (great for everyone)

  • sprouts (good for kapha, especially in the spring - my favorite are sunflower sprouts)

Variations

Consider adding variety to your kitchari with these options for different textures and flavors:

  1. Change the proportions of dal and rice. Add more dal and less rice for a heavier, protein-rich kitchari. Add more rice and less dal for a lighter, easier to digest kitchari.

  2. Play with the amount of water. Adding more water (to the point that it is like a thin soup) is ideal for very weak digestion. Less water can give you a more solid dish that is heartier and more filling.