Kitchari - an Ayurvedic Cornerstone for a Sattvic Body & Mind

KITCHARI

Kitchari is the balancing staple food of Ayurveda. Served regularly at Ayurvedic clinics and centres, this is a neutral, light & soft food that both cleanses and nourishes the body, without supporting imbalance of any kind. In fact, kitchari is thought to remove toxins from the system. This complete, one-pot meal is a mixture of split mung beans & rice, known to be gentle on the digestive organs, cooked with a rotating cast of vegetables and spices. Once you get the hang of the basic recipe below, you can experiment with seasonal varieties of beans & grains.

Ingredients to serve 4-6

• 6 cups water
• 1 cup white basmati rice
• 1⁄2 cup yellow split mung dal (ideally soaked 1 hour or more)
• 1 tbsp Everyday Savoury Spice mix (see below)
• Pinch asafetida powder (hing – optional but helpful if you suffer from gas/bloating and wind with

pulses/lentils/grains)
• 2 cups seasonal vegetables chopped into 1⁄2 inch cubes, leafy greens also chopped into strips

• 1⁄2-1 tsp salt (Himalayan pink best)
• Fresh coriander to garnish

For the tempering:

• 1-2 tbsp ghee (or coconut oil for vegans)

• 1⁄2 tsp cumin seeds
• 1⁄2 tsp coriander seeds
• 1⁄2 tsp fennel seeds

Preparation

In a large saucepan boil 5 cups water on a high heat. Set the other cup aside to add during cooking as needed.

Rinse the rice & dal until water runs clear. Add them to the boiling water, along with the spice mix and optional hing and keep on high heat until the liquid boils again. Then immediately turn the heat down to low. If using hard veggies like potatoes, carrots (one of my faves) and squash, add the 1⁄2 inch cubes now. Partially cover the pan with the lid ajar and simmer for 20 mins without stirring. Check after 20 mins to see if it needs more water. If the dal is not submerged, it does. Pour the additional cup of water on top but do not stir. If using quick cook veggies like greens, green beans etc, add those on top to steam now. Simmer partially covered for 10 mins more.

To make the tempering, warm the ghee or oil in a small skillet on medium heat. Add the cumin, coriander and fennel seeds and cook until the seeds pop, about 2-3 mins. Remove from heat and pour into the kitchari. Add salt, stir well and let it stand, covered for a few mins.

It should have a soupy, soft consistency; serve it in bowls and garnish with fresh coriander.

Serving suggestions

Fresh Coriander & Natural Yoghurt - Pitta pacifying
Desiccated coconut - Pitta & Vata pacifying
Sweet potato - roast in coconut oil and cinnamon in oven and add to the top - Pitta & Vata pacifying

Any other vegetables can be added either after or during cooking (if you add whilst cooking you may need extra water).