Kitchari is an ancient Ayurveda meal that can help to give your digestion a much-needed rest and detox.
I love kitchari. This mixture of beans and rice, with a great dose of herbs, is delicious. Kitchari is one of the few foods that provide both nourishment for the body and benefits digestion thanks to its spice combination.
Kitchari is an ideal meal during times of stress, illness, change of seasons, and it is the primary food during Ayurvedic internal cleansing.
This one poromposed of basmati rice and mung dal, it is versatile enough to allow for variations depending on your taste and your imbalance needs. Ususally eaten as a savory meal, it can also be made sweet by adding some coconut milk and rasins. has as many variations as there are cooks who prepare it. A one-pot dish, kitchari originates on the Asian subcontinent and has references dating back thousands of years. The skillful use of spices and vegetables can produce balancing effects for the three bodily doshas. It has many qualities but being quick and easy to prepare makes it a popular dish for almost every lifestyle.
You can have a mono-diet of Kitchari for a few days or a week. If you are eating only kitchari for longer than three days, make sure you also have vegetables with it, to avoid constipation. You can improvise with your meal and add leaves (I put rocket some times, see photo).
• 1⁄4 tsp black mustard seeds
• 1⁄2 tsp cumin seeds
• 1 small pinch asafoetida (hing) powder
• 1⁄2 tsp turmeric powder
• 1⁄2 tsp cumin powder
• 1⁄2 tsp coriander powder
• 1 tsp rock salt *Note: You can use 1 Tablespoon of Kitchari Spice Mix instead of the above.
• 2-3 TBS ghee (clarified butter)
• 1 cup split yellow mung dal, rinsed well, soaked overnight and drained
• 1 cup white basmati rice, rinsed well and drained
• 4-5 thin slices of fresh ginger root
• 6 cups of water
1. Using a heavy-bottomed pot, heat the ghee on medium heat.
2. Sautee the Kitchari Spice Mix or just the mustard seeds, cumin seeds, and asafoetida.
3. Add the drained mung dal, turmeric, and salt and stir until the mix almost starts to stick to the bottom of the pan.
4. Add the rice, water, cumin powder, coriander powder, and ginger.
5. Bring the mixture to boil on high heat, then cover the pot and turn the heat down and let it simmer until both the rice and dal are mushy (approximately 30-45 minutes). Add water as needed to prevent scorching. The consistency should be that of a thick vegetable stew.
6. You may have to experiment with the amount of water you use to find the right consistency for you (the more water, the thinner the consistency).
7. You may also choose to add some of your favorite vegetables half way through the cooking process.
8. Serve hot. Enjoy!