Kitchari


Kitchari, a traditional Ayurvedic dish made from a blend of split mung beans (or dal) and basmati rice, seasoned with various spices and often cooked with vegetables, is considered a staple healing food in Ayurveda. It's especially valued for its ability to support digestive health and detoxify the body. Here are several reasons why kitchari is often recommended:

  1. Easy to Digest: The combination of mung beans and rice in kitchari creates a complete meal that is extremely easy to digest. This characteristic makes it ideal for giving the digestive system a break while still providing essential nutrients and energy. For people with digestive issues, consuming easy-to-digest meals can help reduce symptoms like bloating, gas, and abdominal discomfort.

  2. Balances Doshas: In Ayurveda, it's believed that balancing the three doshas (Vata, Pitta, and Kapha) is key to good health. Kitchari is considered a tridoshic meal, meaning it helps balance all three doshas, making it a safe and beneficial choice for nearly everyone, particularly for those with digestive imbalances.

  3. Detoxifying Properties: Kitchari is often used in Ayurvedic cleansing practices because of its ability to detoxify the body, including the digestive tract. The spices used in kitchari, have natural detoxifying properties and support the body's internal cleansing processes.

  4. Healing Spices: The spices used in kitchari are not only detoxifying but also have specific healing properties that can aid digestion.

  5. Nutrient-Rich: Despite being simple and easy to digest, kitchari is nutritionally dense, providing a good balance of carbohydrates, protein, and fiber, along with vitamins and minerals from the vegetables and spices. This ensures that even when one's diet is simplified to aid digestion, the body still receives necessary nutrients for health and healing.

  6. Promotes Agni (Digestive Fire): Ayurveda emphasizes the importance of a strong agni or digestive fire for overall health and well-being. Kitchari is believed to stimulate agni without overburdening the digestive system, which is crucial for the effective processing and assimilation of food, and the prevention of ama (toxins) accumulation.

RECIPE:

Ingredients:

  • 1 cup split yellow mung dal (soaked for 4-8 hours or overnight)

  • 1/2 - 1 cup basmati rice

  • 1 cup or more mixed vegetables cut into bite-sized chunks

  • 1-2 inch fresh ginger, peeled and finely chopped

  • 3-4 tbsp ghee or flaxseed oil

  • 1 tsp black mustard seeds

  • 1 tsp of a mix of cumin, coriander, fennel (I prefer to use the whole seeds)

  • 1 pinch hing (asafoetida) - optional

  • 1 tsp turmeric

  • 1/2 tsp salt

  • 4-5 cups water

  • 1 lime

  • 1/2 tsp cayenne (optional)

  • cilantro leaves (optional)

Instructions:

  • Wash the split mung dal + rice

  • In a large pot on medium heat, add ghee, mustard seeds, hing, cumin, coriander, fennel

  • Once the seeds pop, add the split mung dal, rice, turmeric, cayenne, ginger, salt and stir until the spices blend

  • Pour in water and bring to a boil

  • Let the water boil for about 5 minutes then turn the heat down to low/medium and cover

  • When the rice and daal start to look tender, add the vegetables

  • cook for about 25-45 minutes

  • serve with chopped cilantro leaves as garnish

  • bless + enjoy!

You will see different variations of kitchari everywhere.  Try them all and see what works for you.  I personally have had to play around with my timing on when to add the vegetables. It's also said that the longer it's cooked on low heat, the tastier it gets. 

You may add more water for a more soupy texture or less for a thicker meal.