Kitchari is a first line of defense for cleansing the gut and improving digestion.

Basic kitchari recipe

DIRECTIONS:

Soak rice and mung dahl overnight or for 8 hours.  When ready to prepare the kitchari, drain the rice and mung dahl and rinse well.

Heat a pot and add ghee.  Allow ghee to warm up.  Once warmed, add the spice mix and allow to cook for 1-2 minutes on medium or medium low heat.  Add the 2-4 cups of water, the rice and dahl and mix well.  Add the water and salt and bring to a boil.  Once boiling, reduce heat to simmer and cover.

Cook for 10-15 minutes.  Add root vegetables at the 10-15 minute mark, leaving leafy green vegetables to be added once the kitchari is fully cooked (about an additional 15 minutes).

While the kitchari is cooking, prepare any additional topping vegetables that suit your constitution (raw onion, scallions, cilantro, spinach etc).

Once kitchari is done cooking and rice and dahl are soft, taste and adjust salt as needed. Add spinach or leafy greens and allow to wilt in covered pot.  Spoon into bowls and add chopped fresh cilantro and additional toppings.

ENJOY!!

INGREDIENTS (serves 4-6 people)

1/2 cup basmati rice
1/2 cup mung dal (split yellow)
4 cups (approx.) water (I like a 1:4 ratio, but play around with 1:2 and 1:3 and see which you prefer)
1/2 to 1 inch ginger root, chopped or grated
A bit of mineral salt (1/4 tsp. or so)
1 Tbsp. ghee
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
1 pinch asafoetida (hing)

* Alternatively, you can use Banyan Botanicals Kitchari spice mix and use 1-2 Tbsp. of the spice mix rather then everything from the ginger root down to asafoetida.
1 and 1/2 cups assorted vegetables (optional)

Kitchari buffet

Kitchari has many healing benefits.

Kitchari’s is:

  1. Easy to digest making it a wonderful food for those with weak digestion, pregnancy, post-partum, babies, during times of illness or during a cleanse. It is also beneficial during transitional times of the year (Fall and Spring).
  2. Tri-doshic meaning it is supportive of all the Ayurvedic constitutions.  Modifying your kitchari for your constitution will further enhance its digestion supporting benefits.
  3. A complete protein.  The rice and dahl provide all the amino acids that form a complete protein.  It supports balanced blood sugar for optimal energy and mental clarity.
  4. Supportive and improves digestion.  Custom tailored digestive spices can improve digestion per the individual.  The typical spice mix is listed in this recipe and includes ginger, cumin, coriander fennel and salt.  For further enhancement per constitution modify as follows:
    1. Kapha: Addition of pungent spice such as black pepper. Reduce ghee.
    2. Avoid pungent spices.
    3. Add cooling spices like fennel and coriander.
  5. Nourishing and satiating – Used during Ayurvedic cleanses because of its ease on digestion, while simultaneously not leaving you depleted. Kitchari helps the body cleanse while leaving you satiated and cleansing the body.
  6. Supportive of loosening toxic buildup in the digestive tract  Mung dahl is astringent and pulls toxins from the intestinal lining.  It provides high fiber content to support elimination, further removing toxins from the body.