nutrients

Kitchari Recipe from the Godesses

what is kitchari?

Anyone who knows me knows I have a mild obsession with the Ayurvedic delicious and nourishing cleanse agent known as Kitchari. I absolutely love this wholesome food! It's been used as medicine for rehabilitation and rejuvenation of the sick, elderly, and infants in India for thousands of years. Kitchari heals and soothes the intestinal wall. In fact, it is the first food in India that infants are fed because of its ease of digestion (a thousand times better than the majority of baby formulas we use here in the states, if you ask me). It is also widely used in India for detox, cleansing, and spiritual clarity. 

The first time I heard of Kitchari and its healing properties, I was a bit confused. It's made out of long grain white rice, and I had always been told brown rice is better to eat. It has split yellow mung dhal beans, and I was turned off because beans tend to be an inflammatory and gas creating food for most individuals (increasing Vata).

Why it works:

  • Long grain white rice has the husk milled off of it (the husk on brown rice, while full of nutrients, is much harder for our systems to digest)
  • Long grain white rice has a lower glycemic index than short grain - this means it's more stable for our blood sugar.
  • Split yellow mung dhal beans are the ONLY bean, according to ayurvedic medicine, that do not cause gas or increase the Vata dosha
  • Split yellow mung dhal beans naturally have the husks removed, from the splitting process, which means once again, they are easier to digest.
  • The combination of rice and beans creates a perfect protein for the body to absorb and assimilate, providing the 10 essential amino acids our body's need.

For more information, check out John Douillard's Kitchari video.

During mono-diet Kitchari cleanses, we want to make the Kitchari a little blander - less spices and little to no ghee. The spice ratios are something you can play with, I usually add around 2 tsp of each spice because I love vibrant flavors. For a milder flavor or when cleansing, add only 1/2-1 tsp of each. Use organic ingredients to amplify nutritional benefits. If you're looking to try Kitchari for just a meal here and there, then you can go all out! And I do:

 

Ingredients

1/2 cup organic basmati rice (brown or white), washed

1 cup organic split yellow mung dahl beans, washed

2-4 Tbs Ghee

6-7 cups of water

1-2 tsp Ground Turmeric

1-2 tsp Ground Fennel Seed

1-2 tsp Ground Ginger Root

1-2 tsp Ground Coriander Seed 

1-2 tsp Ground Cumin Seed

1-2 tsp Whole Black Mustard Seed

1/2 Onion

2 Cloves of Garlic, minced

1 Sweet Potato

1 Zucchini 

1/2 Bunch of Kale

1 Carrot

Salt and Pepper (to taste)

 

Stove-Top Directions

  1. In a large pot, heat ghee, mustard seeds, spices, garlic, and onion for about a minute. Turn heat off when you hear the mustard seeds begin to pop. 
  2. Add dhal and rice to the pot and coat them with the spice mixture.
  3. Add 6-7 cups of water, bring to a boil.
  4. Boil for 10 minutes.
  5. Added veggies, chopped.
  6. Turn the heat to a simmer and cover the pot. Cook for 30-40 more minutes, until the rice and dhal are fully cooked and soft.
  7. Dish and top with extra ghee and Cilantro Ginger Chutney. Salt and pepper to taste.
  8. Eat with gratitude and mindfulness :)

Crock-Pot Directions

  1. In a large skillet, heat ghee, mustard seeds, spices, garlic, and onion for about a minute. Turn heat off when you hear the mustard seeds begin to pop. Turn off heat.
  2. Add dhal and rice to the pan and coat them with the spice mixture.
  3. Pour 6-7 cups of water and the dhal/rice mixture into the crock pot.
  4. Add veggies, chopped.
  5. Turn crockpot on low for 6-8 hrs, or overnight.
  6. Dish and top with extra ghee and Cilantro Ginger Chutney. Salt and pepper to taste.
  7. Eat with gratitude and mindfulness :)

Cilantro Ginger Chutney

Ingredients

1/2 Cup Cilantro, minced

1 Inch of Ginger, minced

1/8 Cup Lemon Juice

Instructions

  1. Mix all ingredients in a bowl. Serve on top of Kitchari. 
  2. Eat with gratitude and mindfulness :)