All Kitcharis are very balanced, easy to digest meals that are very good for detoxification. This specific healing Kitchari is also good for stimulating digestion and circulation.
Serves 2-3 people
½ cup of basmati rice (I also like brown rice and although it is more nourishing, it is not as easy to digest and should not be used for repairing digestion)
¼ cup of yellow split mung beans (not whole green mung beans**)
6 cups of water
1 Tsp cumin seeds
1/8 Tsp of hing (asafotida) or black mustard seeds
1Tsp coriander seeds
¾ Tsp cardamom seeds
1 Tsp black peppercorns*
1 Bay leaf
2 more Tbsp of ghee
¾ Tsp cinnamon
¼ Tsp ground cloves
1 Tsp Turmeric
¾ Tsp of salt, Celtic or Pink Himalayan rock salt is less heating
1 Tbsp of grated ginger
½ small onion*
1-2 cloves of garlic (optional)*
½ tsp ground cumin 2-4 cups of fresh chopped vegetables: e.g. carrots, greens, string beans, asparagus, broccoli
2 more cups of water or as needed for desired consistency
*These ingredients may be excessively heating for some individuals, see pitta adjustments for more detail.
**Whole mung dal is more nutritious but harder to digest and less detoxifying, for people with weak digestion only split yellow mung dal will be suitable.
- Wash the rice and mung beans until the rinse water is clear.
- Warm a Tbsp of ghee in a medium saucepan and add the whole cumin seeds and hing. Lightly brown them.
- Add the rice, mung and water and bring to a boil. Cook for about 45 min.
- Warm the last 2 Tbsp of ghee (kapha can use 1Tbsp) in a small skillet. Add coriander, cardamom, peppercorns and a bay leaf, sauté for 2 -3 min. Then stir in the rest of the spices and the onion (and garlic if you use it). Sauté for another 2-3 minutes.
- Put the sautéed spices in the blender with a little (1/2 cup or less) water and grind well. Pour this spice mixture into the rice and mung bean mixture. Rinse out the blender with the last 2 cups of water and add it to the kichadi as well.
- Add vegetables. Cook for 20 Min or more.
Notes: This recipe can be used either as a single meal, 1 day per week cleansing program or long term fasting. If more detoxification is required then one can drink more water and herbal tea and possibly eat only Kitchari at lunch time. For a more intense detox option, you can reduce or exclude vegetables from the Kitchari. To make a very simple more detoxifying mix then use more water to make a more soupy consistency with just rice, mung, small amount of ghee, coriander, cardamom, turmeric, cumin and asafotida.
Nourishing Individuality through Ayurvedic Wisdom
Vata: To make more suitable for Vata types use pumpkins and some root vegetables like sweet potato.
Pitta: If there is pitta aggravation then omit black pepper, garlic and onion. Instead increase quantity of coriander seed and garnish with fresh coriander. Also use vegetables like asparagus and broccoli.
Kapha: Decrease quantity of ghee and you can use millet or barley instead of rice to create a more light and drying quality.