Kitchari (Khichari, Khichdi) is the very core of Ayurvedic nutritional healing.
Foreigners
call it mishmash. To Indians, it is khichdi (Kitcheree), the food many
turn to when illness calls and they need something warm, light and
restorative; however, there’s more to the khichdi than just mung
and rice. Using select herbs and spices, Ayurveda devises khichdi
recipes that can help heal various dis-eases.
Kitchari is used in an Ayurvedic cleansing therapy because of its ease of
digestion and assimilation. This Kitchari can be eaten by all doshas
but is especially good for Vata. Moong
Dal is one of the most cherished foods in Ayurveda. It is Tridoshic;
balancing all three doshas and, especially when cooked with spices that are appropriate for each dosha. It is very nourishing and relatively
easy to digest, generally not creating abdominal gas or bloating due to the split mung beans.
Split hulled mung beans are nutritious and easier on the digestion
than larger beans. Mung beans are boiled and stripped of their outer coats in the production process. However, they still retain high nutrient content. Roughly a quarter cup of mung dal has 7 grams of protein, which provides more protein than a large egg. The same portion contains 5 grams of fiber, 0 grams of fat and only 100 calories. During a Kitchari cleanse adding appropriate vegetables provide
texture, flavor and are an important source of fiber.
Many
do a 3 day cleanse using only Kitchari. Eating as much as one needs
to feel satisfied, but not overeat. Allowing approximately 3 hours
between meals and getting plenty of fluids in between, have your last
meal no later than 7pm. There is more to the cleanse, reach out to me if you would like more details.
The purpose of a mono-diet comprised of only Kitchari is to give the body just one thing that it has to digest. Our body gets the opportunity to rest when consuming one easily digestible food. During this rest period, the miracle of self-healing begins. Our bodies know how to cleanse and they know how to heal, they just need the proper protocol. Kitchari cleansing is one such protocol. Each ingredient in the Kitchari plays a specific role in the process. The mung beans are packed with minerals like potassium, magnesium, iron, copper, folate, fiber, and vitamin B6, in addition to loads of high-quality protein. The rice is easily digested, the warming spices kindle the Agni, and the ghee lubricates the system, allowing for smooth passage. As simple as it is, this ancient remedy works great healing alchemy on the body.
Examples
of spices one can add for individual Dosha's:
Calming Vata: cumin, ginger
Cooling Pitta: turmeric, coriander, peppercorns
Stimulating Kapha: turmeric, cumin, ginger
Calming Vata: cumin, ginger
Cooling Pitta: turmeric, coriander, peppercorns
Stimulating Kapha: turmeric, cumin, ginger
I
first tasted Kitchari at Nourish Ayurveda, a restaurant in Costa
Mesa. I had heard about the benefits of Kitchari years ago but was afraid
to try it as I heard the spice Asafoetida (Hing) was very stinky and would overpower your pantry if housed there with your other spices. Although the Hing is stinky, it does not overpower the recipe or the pantry, I simply keep it in a sealed bag and all is good.
Once I
tasted Kitchari, it was so mild and soothing, I knew I had to figure out
how to make it. I
sorted through many recipes and each was a little different, some had many
spices. I combined 3 recipes taking a little bit from each, but it
still did not taste the same as the one from Nourish. You will find Kitchari also spelled Khichari, Kitcheree or Khichdi. I
brought my recipe page into Nourish and the chef was kind enough to
quickly tell me there were too many spices in my recipe and which
ones were not commonly used in the authentic recipe. We need to remember
this dish is designed to soothe the stomach and too many ingredients can
have the opposite effect. I re-adjusted my recipe and I believe
this is now very close to a true basic Kitchari.
I make this soup a couple times a week and I enjoy it just as much
each time I eat it.
.
I
hope you enjoy it and it brings peace to your tummy!
~Suzette
Basic
Kitchari Recipe
2 cups yellow mung dal beans
1 cup white basmati rice
1” ginger root grated
2 tablespoons organic ghee
6 cups of filtered water
1/2 tsp ground Himalayan sea salt or to taste
2 teaspoons black or brown mustard seeds
2 teaspoons organic whole cumin seeds
2 teaspoons organic coriander powder
1 teaspoons organic turmeric powder
1 teaspoon organic cumin powder
1 pinch ¼ teaspoon asafoetida (hing)
1-2 cups of chopped, cooked organic, seasonal *vegetables such as spinach, butternut squash, carrots, celery, kale, and bok choy (avoid nightshades)
*Make sure to steam the vegetables first before adding to the soup, so they are fully cooked and very soft.
- Rinse the mung dal beans
and rice, strain them five times, or until the water runs clear.
- Soak the beans and rice
together anywhere from at least 1 hour to overnight.
- Add 4-6 cups of water to
a large pot to start, add more only as needed, up to 6 cups
- Turn the flame to medium
- Stir in the rice and
beans.
- Heat the ghee or oil in
a large pot
- Add the black or brown
mustard seeds, whole cumin seeds and cook just a few minutes
- Add the cooked spices to
the soup
- Add the remaining spices
to the soup
- Add the cut,
pre-steamed, softened vegetables.
- Bring to a boil and
reduce to a simmer and cover.
- Stir every 15 to 20
minutes to make sure the rice is not sticking to the bottom of the
pot.
- Add water only if
necessary, should be thick but requires enough water to cook the
rice and beans.
- Cook at least one hour,
or until the beans and rice are soft and the Khichari has a
porridge-like consistency. You will not be able to distinguish the beans from the rice.
- Serve warm with fresh
cilantro on top, if desired.
Stay Healthy &
Happy
