What is Kitchari? Why fast with kitchari?

Kitchari (kit-cha-ree) is a staple dish used therapeutically in Ayurveda for healing and cleansing the body, mind, and spirit. While kitchari is highly customizable to suit the practitioner’s needs and the season of the year, each variation of kitchari includes a combination of high-quality cooked grains (typically basmati rice), legumes (such as split mung beans or another kind of dal), ghee (clarified butter), and spices. Veggies are also often used.

Kitchari has been used for centuries in Ayurvedic practice and medicine as a tool for nourishing the body and mind, and to give the digestive tract a break. It is designed to be easily digestible, supporting a clear mind, healthy elimination, reduced inflammation, improved sleep, and greater enthusiasm for life.

If you’re like me, and find fasting very difficult, you may enjoy trying a kitchari fast. Kitchari is great for seasonal cleanses because it allows the digestive system to rest, while still providing nourishment to the body. In Ayurveda, kitchari is said to have all six tastes, which makes it very satisfying as a standalone meal and reduces cravings. The combination of rice and beans also makes it a perfect protein, providing the body with all the essential amino acids.

For an immunity boost during seasonal transitions, or to simply reset your body-mind complex, try fasting by eating only kitchari for one to three days!

Kitchari Recipe

Step 1 - Gather Ingredients

● 1/2 cup whole or split organic green mung beans (soaked in filtered water for at least 4 hours or overnight)

● 3/4 cup organic basmati rice

● 1/4 cup organic quinoa

● 2 cups organic seasonal veggies of choice (examples: sweet potato, kale, fennel, broccoli, butternut or acorn squash, spinach, carrot, leek)

● 3 tbsps ghee (see note below) or coconut oil (for vegan)

● 1 tsp ginger powder

● 1 tsp turmeric powder

● 1 tsp fennel seeds

● 1⁄2 tsp coriander powder

● 1⁄2 tsp cumin powder

● 1⁄4 tsp black pepper powder

● 1⁄2 tsp mineral salt (like Redmond’s Real Salt or Himalayan pink salt)

● 1 small strip of kombu seaweed, ripped into pieces

● 4 cups filtered water (or more as needed, to preferred texture)

● juice from 1/2 lime

● for topping: lime wedges, more ghee, Bragg’s liquid aminos, freshly minced cilantro, avocado, ume plum vinegar, organic plain unsweetened yogurt

Makes 3-4 servings

A Note on Ghee (Clarified Butter)

When used in moderation, ghee can be incredibly healing and beneficial for gut health, nutrient absorption, and increasing lubrication in the body.

However, not all ghee is created equal.

When purchasing pre-made ghee that is produced within the United States, is very important to choose only ghee made with organic milk from grass-fed cows. This is because anything that is present in the milk will become concentrated in the ghee. So depending on the milk quality and source, the ghee could have high concentrations of harmful pesticides, hormones, or antibiotics. Alternatively, if the milk is well-sourced, it could be highly concentrated with beneficial vitamins and minerals! Products in glass jars are best, as chemicals from plastic jars can leach into the ghee. Learn more about ghee here.

Step 2 - Prepare

Rinse the mung beans and soak them in a glass jar or container with filtered water to cover for at least 4 hours or overnight. You can add a little extra water; it will likely all get absorbed. If it is a hot day, put the beans in the fridge to soak. Soaking makes the beans cook faster and more digestible.

Rinse the rice in a mesh strainer or bowl until the water runs clear. This removes the indigestible chalky coating that covers the rice during processing.

Chop the vegetables to the size and shape desired. Rip the kombu into small pieces. Juice lime.

Step 3 - Activate Spices

In a large saucepan over medium heat, heat the ghee (or coconut oil) until it is melted. Then add all the spices, kombu, and salt. Stir until fragrant, about 1 minute. Do not overcook - spices burn easily!

Step 4 - Assemble Kitchari

Add mung beans with soaking water and stir for a few minutes. If using heartier veggies like sweet potato or carrots, add at this stage.

Add rice, quinoa, and water. Mix well, cover, and bring to a medium boil. Let boil for about 5 minutes.

Step 5 - Cook

Reduce heat to medium-low. Add remaining veggies and lime juice and stir. Cook, lightly covered, for about 25-30 minutes, or until all ingredients create a soft porridge texture. Stir intermittently while cooking, and add additional water as needed to achieve desired texture. Some like their kitchari to be thick, while others prefer it more like a soup or stew. Once complete, turn off heat and allow the kitchari to settle for a few minutes.

Step 6 - Enjoy!

Serve the finished kitchari in your favorite bowl, add a little extra ghee, and your choice of toppings. Say a prayer or sing a song, thanking the Earth and all the hands that have grown and brought this beautiful meal to you. Bless this delicious, nutritious, and satisfying dish, bless yourself as you eat it, and enjoy!

Please comment below - did you try this recipe? How did it work out for you? What modifications did you make?

ॐ

With all my love,

Paisley

Kitchari Recipe: A Cleansing, Healing Ayurvedic Staple