This past weekend I made a large batch of kitchari to prep for the upcoming Fall Ayurveda Cleanse. Kitchari is an Ayurvedic one pot meal traditionally used for cleansing in many Ayurvedic wellness centers and ashrams. Kitchari is an extremely easy to digest and soothing meal. It helps to balance out the doshas and gently cleanses the body of built up toxins. This is a wonderful recipe to add to your Fall routine to keep you healthy and nourished. I made my batch with butternut squash and kale, the squash gave a nice sweetness to the dish and the markets are bursting with lots of beautiful squash this time of year. Feel free to use what vegetables you have on hand.
This kitchari recipe along with other dosha nourishing recipes are included in the Fall Ayurveda Cleanse. Join us October 18-24, 2015 or on your own time for an Ayurvedic inspired wellness program that includes nutritional guidelines, modern Ayurvedic inspired diet, cleansing herbs, tridoshic yoga, mind body activities and self-care practices. The perfect cleanse to rebalance the body and mind for the Fall season. See kitchari recipe below.
1 cup mung beans (soaked 6-8 hours)
1 cup brown rice (soaked 6-8 hours)
6-7 cups water
3-4 cups assorted vegetables (winter squash, yams/sweet potatoes, cauliflower, carrots, leafy greens etc.)
2-3 Tbs coconut oil or ghee
2 inch piece fresh ginger, minced/finely chopped
1 tsp fennel seeds
1 tsp black mustard seeds
1 tsp turmeric
1 tsp cumin
1/2 tsp ground coriander
1/2 tsp cinnamon
1/2 tsp pepper
2 tsp salt or to taste
handful of chopped cilantro for garnish
Prep all the vegetables and then drain and rinse the mung beans and rice. It’s important to soak the mung beans and rice for the day or overnight to improve digestibility and release enzyme inhibitors present in legumes and grains. In a large pot melt the ghee/oil until liquid. Add the fennel and mustard seeds and sauté until your hear the seeds pop. Quickly add the spices, ginger, rice and beans to the mix. Coat the rice and beans with the spices and then slowly add in the water. At this point you can add in some of the longer cooking vegetables such as yams, winter squashes etc. Bring the water to a boil. Lower heat, cover and cook for 45 minutes. After 45 minutes, add the salt and you can add in your quicker cooking vegetables such as cauliflower, leafy greens etc and cook for another 10 minutes. At the end of cooking add in the cilantro, reserving some for garnish, give it a stir. To serve, melt a little more ghee or coconut oil and drizzle some over top, garnish with the remaining cilantro.
Below are some dosha specific recommendations for the added vegetables to really make this kitachri supportive and balancing for your individual constitution. To learn about your doshas and constitution, join our Fall Ayurveda Cleanse.
Vata try sweet potatoes and carrots
Pitta try winter squash and kale
Kapha try cauliflower and leafy greens, use ghee
Photography by Azulie