Tridoshic Kitchari

Kitchari is a staple Ayurvedic meal that is good for any physiology (dosha). It can be used specifically during cleanses, for a gentle reset or as an everyday meal. It is a stew type meal that is prepared from basmati rice and split mung dal along with a blend of digestive spices and vegetables that fit your dosha or the season. Kitchari is very easy to digest, which makes it a wonderful food for detoxifying and resetting the digestion. Here are some of the benefits of adding Kitchari to your diet:

• Eliminate accumulated toxins from the mind and body tissues.

• Improve digestion and restore regular bowel movements.

• Remove heaviness and congestion in the body.

• Support a healthy body weight or weight loss.

• Improve energy and vitality.

• Promote overall health and wellness.

How do you know which vegetables to add? It’s always best to have the knowledge of your individual physiology to know what is best. If you don’t have that information available, here are some general guidelines below:

• Variable, Airy Digestion: If you are more prone to gas and bloating and constipation adding grounding vegetables is key. Think sweet potato, beets, and spinach.

• Fiery, Strong Digestion: If you have more fiery digestion where you have strong metabolism and are more prone to acidity then we are looking to add more cooling vegetables like asparagus, kale, and zucchini

• Slow and Earthy Digestion: Lastly, if your metabolism is slow and more earthy, then adding lighter more airy vegetables is the way to go. These would be any vegetable in the cruciferous or leafy green category. Foods like broccoli, cauliflower, mustard greens, chard, and kale are great choices Below is a traditional combination.

There are many adjustments that can be made for individual needs, but this recipe is a good basic option when adding Kitchari into your recipe rotation.

Kitchari Ingredients

• 1 cup white basmati rice

• 1 cup yellow mung dal (purchase through Banyan Botanicals, Pure Indian Foods, or your nearest international market)

• 2 tablespoons ghee

• 1.2 tsp of black mustard seeds

• 1/2 teaspoon cumin seeds

• 1/2 teaspoon turmeric powder

• 1 1/2 teaspoons coriander powder

• 1/2 teaspoon fennel powder

• 1 teaspoon fresh grated ginger

• 1 pinch of hing (asafoetida)

• 1 teaspoon natural mineral salt

• 6 cups water

• 2 cups easily digestible vegetables (such as asparagus, carrots, celery, green beans, summer squash, sweet potato, zucchini, etc)

How to Cook:

This can be made in an Instapot or the stove top.

1. Soak the split mung dal overnight (or for at least four hours). Strain the soaking water, combine with the rice and rinse the mixture at least twice, or until the water runs clear, and set aside.

2. Turn on Saute feature and once warm add ghee

3. Add the black mustard seeds, cumin seeds and sauté for a couple of minutes, until the mustard seeds begin to pop. Add the coriander, fennel, hing, and fresh ginger. Stir briefly, until aromatic. Add turmeric, then immediately stir the rice and dal mixture into the spices and sauté for a few moments, stirring constantly.

4. Add 6 cups of water

5. Place cover and set to pressure cooker for 60 mins depending on how much you're making (you'll have to experiment with your device to get the right consistency). You can use the custom, Multigrain or Rice setting.

Stove Top:

1. Soak the split mung dal overnight (or for at least four hours). Strain the soaking water, combine with the rice and rinse the mixture at least twice, or until the water runs clear, and set aside.

2. In a medium saucepan or soup pot, warm the ghee over medium heat. Add the black mustard seeds, cumin seeds and sauté for a couple of minutes, until the mustard seeds begin to pop. Add the coriander, fennel, hing, and fresh ginger. Stir briefly, until aromatic. Add turmeric, then immediately stir the rice and dal mixture into the spices and sauté for a few moments, stirring constantly. Add the 6 cups of water, turn heat to high, and bring to a boil. If using kitchari spice mix, add to pot last after other ingredients to avoid burning the turmeric

3. When the soup comes to a boil, stir in the salt and vegetables, reduce heat, cover, and simmer for about forty minutes until the rice or alternative grain, dal, and vegetables are fully cooked. Remove from heat, cool, and serve.

Note: Aim to have very little water remaining when finished. The consistency should be that of a vegetable stew as opposed to a broth. While you want the beans, rice, and vegetables to be thoroughly cooked, excess water and over-stirring can cause the ingredients to become thick and gummy. Garnish the Kitchari with your choice of fresh cilantro, a ½ tsp of ghee, and a squeeze of fresh lime. There are also wonderful chutneys that can be added for more flavor and metabolism support.

Final Thoughts: The quantities in this recipe provide a good starting point for a day’s supply of Kitchari, but as you learn your preferences and habits, you are welcome to adjust the quantities to better suit your needs. You may also use a premixed Kitchari spice versus having to buy the individual spices. We carry this mix in the pharmacy and you can use 1 tsp. of spice mix per serving of Kitchari. This spice mix can easily be used on many other foods too!