Kitchari Recipe

Ingredients

1 cup Basmati Rice
2 cups Mung Dal (split yellow)
7 cups (approx.) Water
a bit of Salt
2 Tbs. Ghee
3 tsp. Mustard Seeds
2 tsp. Cumin Seeds or Powder
2 tsp. Turmeric Powder
2 tsp. Coriander Powder
2 tsp. Fennel Powder
1 pinch Asafoetida (Hing)

 

 
Kitchari means mixture, usually of two grains. This is one kitchari recipe that is particularly nourishing and easy to digest.

Options

  • Vegetables such as zucchini,
    asparagus, sweet potato
  • For Vata or Kapha conditions:
    add a pinch of ginger powder
  • For Pitta: leave out the mustard seeds

Preparation

Carefully pick over rice and dal to remove any stones. Wash each separately in at least 2 changes of water.

Sauté the seeds in the ghee until they pop. Then add the other spices. Add the mung dal and salt. Sauté for 1 or 2 minutes. Add boiling water, bring to boil, then simmer for 30 minutes or until the dal is about 2/3 cooked.

Now prepare any vegetables that suit your constitution. Cut them into smallish pieces. Add rice and these vegetables. Stir to mix, adding extra water if required. Bring back to the boil, then simmer for 20 minutes or until rice is fully cooked. Aim to have minimal water remaining, leaving the lid on the pot to allow any excess to slowly be absorbed.

Caution: Kitchari mono-diet can lead to constipation if taken exclusively for several days, as it is low in fiber. To ensure proper elimination, the following may prove helpful if taken once a day, away from kitchari meals: psyllium husks or seeds with water OR oat bran OR prune juice.

Teas for each Constitution

Vata Tea — equal parts ground ginger, cumin and coriander
Pitta Tea — equal parts ground cumin, coriander and fennel
Kapha Tea — equal parts ground ginger, cinnamon, and a pinch of clove

 
 
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