Pratima's Go-To Kitchari Recipe
In Ayurvedic Medicine, kitchari is known for its nourishing and profound cleansing benefits and it’s ability to detox the body and balance all three doshas (Vata, Pitta + Kapha). It is also the ideal food during detoxification and panchakarma periods.
As opposed to fasting, which can cause hunger and stress, kitchari is a complete protein-rich meal that is entirely satiating and nourishing to tissues, it releases energy slowly over time in a way that doesn’t spike blood sugar, keeping the body stable and ready to cleanse. We use the doshic customizations to then add therapeutic and balancing effects for each individual, a true example of ‘kitchen pharmacy’.
This is a great recipe during the fall (a great time to cleanse), especially when we are transitioning from Pitta to Vata Season, as kitchari provides plenty of nutrients while pushing the junk out of your body. Properly flushing all these toxins from your body will ultimately reflect as healthy skin and glow while keeping the tissues nourished and balanced.
1 cup of yellow split mung dal beans
1 cup of basmati rice
½ tsp of turmeric powder
2 tbsp. of ghee
1 teaspoon of fresh grated ginger
5 whole cardamom seeds
1/4 tsp black pepper freshly ground
1/4 tsp of coriander seeds
¼ tsp of cumin seeds
½ teaspoon of salt
4 cups of water
¼ cup of chopped fresh cilantro (to garnish)
- Wash the mung beans and rice separately before cooking and drain. Reserve aside.
- Heat 2 tbsp. of ghee on medium heat in a large saucepan and add ginger, turmeric, coriander seeds, fresh pepper, cumin seeds and cardamom. Sauté for one minute. Vatas add 3 tbsp of ghee and ¼ tbsp. of hing (asafoetida). Pittas add 2 tbsp of ghee. Kaphas add 1 tbsp of ghee, 5 whole cloves and ½ an inch of cinnamon bark.
- Add washed mung beans to the mixture and sauté for a couple more minutes. Add rice and ½ teaspoon of salt to taste. Add veggies if desired at this point; for Vata, add carrots, cauliflower, zucchini, cucumber, squash or tomatoes. For Pitta, add cauliflower, cabbage, potatoes, sweet potatoes, steamed carrots, kale or asparagus. For Kapha, artichokes, broccoli, horseradish, spinach, radish or turnip.
- Add water and cook on medium heat for about 40 mins or until rice is cooked and mung dal is soft.
- Remove from heat, garnish with fresh cilantro and serve. Pittas can also add fresh grated coconut to finish.
IDEAL ADDITIONAL INGREDIENTS PER DOSHA:
- 3 tbsp of ghee (instead of 2)
- ¼ tbsp. of hing (asafoetida)
- 1 cup fresh veggies, like carrots, cauliflower, zucchini, cucumber, squash or tomatoes (optional)
- 1/3 of a cup of fresh grated coconut
- 1 cup fresh veggies, like cauliflower, cabbage, potatoes, sweet potatoes, steamed carrots, kale or asparagus (optional)
- 1 tbsp of ghee (instead of 2)
- 5 whole cloves and ½ an inch of cinnamon bark
- 1 cup of veggies, like artichokes, broccoli, horseradish, spinach, radish or turnip (optional)