It was only a matter of time before kitchari ended up on this blog. Kitchari is a, if not "the", staple in Ayurvedic cooking. It is the epitome of Indian soul food. If you open up an Ayurvedic cookbook or are ever lucky enough to be treated at an Ayurvedic clinic (in the US or abroad in India), it's likely that kitchari (sometimes also spelled kicharee) is on the menu. The word kitchari translates to "two grains". Traditionally, this is often basmati rice and split mung beans or mung daal (moong daal). This is a GREAT tridoshic meal as basmati rice and mung beans are both tridoshic ingredients - this means that even if eaten regularly, they will not disturb any of the three doshas. Kitchari is as fortifying as it is purifying - it is an ideal detox meal.
If you've never tried mung beans, this is your sign to change that! These tiny little green legumes which originate from India and have found their way to other cultures on the Asian continent, are an absolute powerhouse of vitamins and minerals (check out this amazing article on their benefits from Healthline here). They are also considered to be the most easily digestible legume out there. In this recipe, we will be using split mung beans, the yellow lentils inside of the green bean shell. They have less fiber than their whole counterparts, but they are extra gentle on the digestive system and has a lovely creamy texture when cooked. It's a plus that you don't have to soak anything for this recipe, either!
Several of the ancient texts on Ayurveda mention kitchari. In fact, it is said that if one eats kitchari three times a day for three days, their digestive system will reset.
Of course, a digestive reset achieved within three days is an extremely broad generalization and whether this would work on everyone is highly unlikely. It's also important to consider how much our diets are different from the Ancient Indian world, especially over here on the Western end of things. Regardless, it is still one of the most nutritious, grounding, and easy meals to make and every yogi (or person who needs a gut reset) should have a go-to kitchari recipe. Here's mine (derived from Laura Plumb's recipe in Ayurveda Cooking for Beginners)!
This might not be the fanciest of meals, and not necessarily something you might serve if you are inviting guests over for a dinner party, but this humble meal is very wholesome and healing (and delicious, too). It packs a whole lot of prana (vitality). It's easy to make, easy to digest, and easy to love.
Here in Los Angeles, we are on our full way to kapha season already (which happens in late winter and early spring). We've had a whole lot of rain lately and the humidity has been palpable. Great for the plants and our skin, potentially slowing to our digestion (and motivation). This recipe specifically is kapha-reducing. This means our ingredients will be warming, astringent (dry), and light (as kapha is cool, moist, and heavy).
Ingredients
Serves 4
1/2 cup organic white basmati rice
1 cup split mung beans
1 Tbsp ghee or olive oil
1 tsp mustard seeds
1 Tbsp Kapha spice blend
4 cups vegetable stock
2 cups finely chopped spring veggies (asparagus, green peas, celery, kale, spinach, broccoli, cauliflower, or green beans)
2 garlic cloves, minced
1-inch of fresh ginger, minced
Salt, to taste
Freshly ground black pepper, to taste
Fresh basil or parsley, for garnish
Pinch of red pepper flakes (optional)
Step 1: Let’s Get Started - Prep your ingredients!
Prep your ingredients. Rinse your rice well (at least 2 or 3 times). Don't skip this step! White rice can have traces of arsenic and it's always important to rinse it well before cooking. Rinse your split mung beans. Wash all vegetables and finely chop them.
Prepare your spice blend - the great news is that essentially all spices are Kapha-reducing, but the ones that will really balance this stubborn dosha are the pungent or spicy ones, such as peppers (long pepper, black pepper, red pepper, cayenne), garlic, and ginger. Astringent spices will also serve this recipe well (turmeric, fennel, dill, coriander, parsley). Start with a larger ratio of a less potent spice like coriander and then add smaller ratios (1/4 to 1/2 teaspoons) until you have about 1/4 cup of a spice blend. This is the fun part! Experiment! Close your eyes and notice each flavor. Add a pinch of something new and see how it changes. Or, just keep it simple and do a little bit of coriander, cumin, and turmeric. For more mild flavor, try coriander, ground black pepper, and a tiny dash of ginger and cinnamon. The possibilities are endless! Keep it in a glass jar to sprinkle on any dish you make.
Step 2: Temper the spices.
Tempering is an important step in cooking, especially Indian cooking. It involves cooking your spices in ghee or oil in order to release the complete aromas. In addition, the full potency of their digestive actions are activated. Tempering in the beginning so that each ingredient that is added thereafter is properly spiced.
Melt the ghee or warm the olive oil in a large pot over medium heat. Add the mustard seeds and stir gently under you begin to hear them pop. Add your spice blend and while stirring constantly, allow them to temper in the ghee/oil for a minute or two.
Note: Whether you use ghee or not is ultimately up to you! Not everyone likes the taste of ghee and that's perfectly alright. Ayurveda teaches us that ghee is one of the most nourishing and healing fats, whether it's utilized in cooking or even as a topical remedy in some cases! Modern science also tells us of the amazing health benefits of olive oil (check out this 2022 study about it).
Step 3: Add the beans, rice, and stock.
Add the rice and mung beans to the pot and stir. Add the vegetable stock and bring everything to a simmer. Reduce the heat to low, cover the pot, and cook everything for 20-25 minutes.
Step 4: Add the vegetables.
Stir in the vegetables of your choice and cook for another 10 minutes until the vegetables pop in color and are softened.
Step 5: Taste and garnish!
Kitchari is considered to be done when it is creamy. The rice and mung beans make a lovely porridge-like consistency that is just oh so comforting. Season lightly with salt and pepper to taste and add the garnishes you love!
Have you ever tried kitchari?
Yes and I love it!
Yes. It's okay but not something I crave or make regularly.
No but it looks good and I'll be trying it out!
No. It's a bit outside of my comfort zone.
Try it out!
Whether you're wanting to reset your gut or you just want a cheap but nourishing meal on the fly, kitchari is always an ideal staple to have in your recipe book. Its versatility makes it accessible to any palate.
Try it out on your own and tell me what you think! Try some different vegetables and spices if you make it more than once to find your favorite version.
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