Kitchari is a porridge-like staple Ayurvedic food that is high in Sattvic qualities – creating digestive harmony when we become challenged with excess Ama associated with impaired, or incomplete digestion. This balancing and complete food can be eaten at breakfast, lunch, and/or dinner during the times we feel challenged, or have un-ease as a way to reset and reduce the impact of stress on each body sheath, or kosha.
Ingredients:
- 1 cup basmati rice (if your digestion is good brown basmati is preferable – if weaker, or challenged at the time – go with white basmati)
- 1/2 cup mung daal (yellow split mung beans)
- 2 1/2 – 3 cups water (more water creates a soupier texture – less creates a thicker kitchari)
- 1 large bay leaf
- 1 tsp cumin seeds
- 1/2 tsp ajwain seeds
- 1/2 tsp fennel seeds
- 1 tsp ground turmeric (fresh grated turmeric is even better)
- 1-3 tsp fresh ginger grated (use less if your pitta dosha is high)
- 1 tsp fresh garlic crushed (omit if preferred – I often do)
- 1/2-1 tsp ground cumin
- 1/2-1 tsp chilli powder or 1 milder dried chilli (omit if pitta dosha is high)
- 1/2 tsp ground black pepper (omit if pitta dosha is high)
- Once cooked: 1-3 tbsp fresh ghee (use flax or hemp seed oil if you prefer a vegan option)
- 1-2 tsp salt to taste (add at the end of cooking)
- Fresh coriander leaves chopped if available and to your taste
To make:
- Wash rice and mung daal until the water runs clear
- Place rice, daal, water, seeds & spices into a heavy bottomed pan and bring to a fast simmer – lid on
- Reduce the heat to a moderate simmer & cook for 30-35 mins until mung daal and rice are well cooked
- Check from time to time to ensure there is enough water for the consistency you prefer (it will continue to thicken once cooked and cooled). Avoid over stirring so that your kitchari doesn’t go gloopy 😉
- Turn off the heat & leave to sit for 5 mins
- Taste – adding salt and ghee to your preference
For an evening meal / main meal option:
- Add 1/2 – 1 cup fresh cleansing vegetables to your kitchari as it cooks.
- Vegetables should be well cooked but not mushy.
- Add any greens / brassicas towards the end of cooking to maintain their nutritional value and avoid the sulphur taste of overcooking.
