Kitchari
Kitchari is one of the beloved Ayurvedic staples. It is a simple, soupy mixture full of spices that enhance digestion and is often used for cleansing. Because it is a combination of grains and legumes, kitchari is considered a complete protein, providing all the essential amino acids for a nutritious meal. It is a recipe that boasts gut health as it is easy to digest. While it is a “tridoshic” dish, meaning it benefits most constitutions, you can modify and choose the vegetables based upon your personal needs - there are truly infinite ways to make this dish.
Serves: 6
Time: 60 min (30 minutes soak / 30 minutes cook)
Ingredients
1/2 cup basmati rice
1 cup split yellow mung dal
6 cups water, approximately
1 and 1/2 cups of assorted vegetables (see doshic recommendations below)
1/2 to 1 inch ginger root, chopped or grated
1 tablespoon of ghee or olive oil
1/2 tsp. coriander powder
1/2 tsp. cumin powder
1/2 tsp. whole cumin seeds
1/2 tsp. mustard seeds
1/2 tsp. turmeric powder
2 bay leaves
1 pinch asafoetida (hing)
Top with
Handful of fresh cilantro leaves
1 and 1/2 cups assorted vegetables (optional)A few slices of lime to aid digestion
A bit of mineral salt (1/4 tsp. or so)
Directions
Soak dal either overnight, or for 30 minutes prior to cooking. Rinse in at least 2 changes of water. Soaking the legumes decreases their drying properties and makes them easier to digest.
Rinse basmati rise in at least 2 changes of water.
In a large pot, add rice, dal and 6 cups of water. Cover and cook on medium or until it becomes soft - about 20 minutes.
While rice and dal are cooking, prepare vegetables based on your constitution or any current imbalance you are feeling. Cut them into small pieces. Add the vegetables to the cooked rice and dal mixture and cook for another 10 minutes.
In a separate saucepan, sauté the seeds and ghee until they pop. then add the other spices. Stir and allow the aroma to release. Then add the spiced ghee into the dal, rice and vegetable mixture.
Once mixture is cooked, sprinkle some Himalayan or mineral salt to flavor
Garnish with cilantro and lime
Modify for your Dosha
Vata: Add a little extra ghee or olive oil as this can help with grounding. Add coriander to spices to enhance digestion. Suggested Vata friendly vegetables: Carrots, Sweet Potatoes, Asparagus, Beets, Zucchini
Pitta: Go wild with the cilantro. Eliminate the mustard seeds and minimize ginger. Suggested Pitta friendly vegetables: Carrots, Sweet Potatoes, Asparagus, Beets, Zucchini, Cauliflower, Broccoli, leafy greens
Kapha: Boost the digestive fire by adding a minced green Thai chile, or a jalepeño. Go light on the oil. Suggested Pitta friendly vegetables: Carrots, Cauliflower, Asparagus, Brussels, Broccoli, Beets, Spinach.