Kitchari: A simple cleansing recipe

Kitchari means ‘mixture’ in Hindi, and it is a traditional Ayurvedic dish typically made with mung dal (split mung beans) and white basmati rice, delicately flavored with herbs and spices, and cooked with your choice of vegetables. It’s the ultimate comfort food. Kitchari is suitable for all mind-body types (doshas) and adaptable to suit your preference—light and soupy or hearty and filling. It’s my go-to.

Ingredients

• 1 cup Mung Dal

• 1 cup Basmati Rice

• 1 1/2 tablespoons Kitchari Spice Mix

• 2 tablespoons ghee

• 6 cups water

• 1–2 cups chopped vegetables (optional)

Optional garnishes and spice additions:

• Fresh cilantro (great for cleansing the liver)

• Coconut

• Lime

• Salt to taste (optional)

• plain yogurt

Simple Kitchari Spice Mix

• 1 teaspoon black mustard seeds

• 1 teaspoon Cumin Seed

• 1 small pinch of asafoetida (hing) powder

• 1 teaspoon Turmeric powder

• 1 teaspoon coriandor powder

• 4 thin slices of fresh ginger root

Wash Rice and Dal and soak overnight, or at least for a couple hours. This helps with the softness and digestibility of these ingredients, which in turn helps the body better assimilate the nutrients. Drain the soak water and rinse well.

In a medium saucepan warm the ghee. Add the Kitchari Spice Mix and sauté for one to two minutes. Add rice and mung dal and sauté for another couple of minutes. Then add 6 cups of water and bring to a boil.

Once the kitchari has come to a boil reduce the heat to medium-low. Cover and cook until it is tender (approx. 30–45 minutes).

If you are adding vegetables to your kitchari, add the longer cooking vegetables, such as carrots and beets, halfway through the cooking. Add the vegetables that cook faster, such as leafy greens, near the end.

Feel free to add more or less water if desired. Typically, kitchari is the consistency of a vegetable stew as opposed to a broth. A thinner consistency is preferable if your digestion is weak. You will notice that kitchari will thicken when it cools and you may need more water than you originally thought.