Recipe: Late Winter & Spring Kitchari

Aug 18, 2014 | Ayurveda, Food

Kitchari, also spelt kitcharee and kichadi, is a delicious and nutritious Ayurvedic recipe, used in cleansing and detoxifying the body. It is a perfect meal to help reset your digestive system, and nourish your bodily tissues. There are many variations of kitchari, however, the recipe always calls for moong dahl and basmati rice, cooked with various spices and sometimes seasonal vegetables. This particular recipe is intended to be eaten in the late Winter season and into mid Spring – the selected spices help to break up stagnation (kapha), yet also ensure the digestive fire (agni) and the other doshas maintains their balance.

*SERVES 6 approx (perfect for a light cleanse, eating 3 kitchari meals a day)*

Ingredients

  • *Ghee – 2 tbsp
  • 1 tsp cumin seeds
  • 1 tsp mustard seeds
  • 1 Small onion  (chopped finely) – optional
  • 1 garlic clove (chopped finely) – optional
  • 1 tsp finely chopped ginger
  • 1 tsp ground turmeric
  • 1 tsp ground fennel seeds
  • 1 tsp ground coriander seeds
  • 1/4 tsp salt
  • Yellow or green split moong dal – 1 cup (Rinsed & soaked)
  • Basmati rice – 1 cup (Rinsed & Soaked)
  • 4 – 6 cups of water
  • Fresh coriander (a handful, lightly chopped) & lemon juice – for garnish
  • Seasonal Vegetables (optional): Eg. Spinach, Kale, asparagus, green beans, peas, okra, beets, broccoli, brussel sprouts, eggplant, carrot, cauliflower.

Method

  1. Wash (3-4 times) & soak dahl & rice for 2 – 8 hours. Drain ready for use.
  2. Heat ghee (or oil*) on medium heat, using a heavy-bottomed pot.
  3. Sauté the cumin & mustard seeds in the ghee until the seeds pop.
  4. Add garlic, ginger, & onions. Cook until lightly golden.
  5. Add the rest of the spices & cook for 1 minute
  6. Add dahl & rice. Mix well.
  7. Add water & cover. Bring your kitchari to a boil on high heat. Then immediately turn the heat down and let it simmer, until both the rice and dahl are mushy. If using them, add seasonal vegetables when turning heat down to simmer. However, add leafy greens just before serving, so they wilt but don’t over cook!
  8. Add pinch of salt, stir through.
  9. Garnish, with fresh chopped coriander & freshly squeezed lemon juice, when serving!

Note:

– If suffering from diarrhoea, use more rice & less dal
– If cleansing or constipated, use more dhal and less rice
– Kitchari is the best Ayurvedic meal for gentle detoxification
– Excellent for those suffering from weak digestion, gas, hyper-acidity & ulcers
– Vegans can use rice bran, flaxseed, or coconut oil, instead of ghee
– Green or yellow moong dahl is fine
– Use less water in the recipe if soaking time is longer

Have you tested this timeless recipe out? I’d love to know what you think – be sure to share in the comments blow, and let me know any variations you’ve made that you love!

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