My new love is a system (although I prefer to say “way of being”) that is 5000 years old from India. It’s called Ayurveda and it considers every single person to have a unique dosha, or mind/body makeup, that is unlike any other. Different people need different things as far as food, exercise, sleep and lifestyle practices. And yes, a lot of Ayurveda is based on diet. And not just what you eat, but how and when you eat it too. I can’t wait to write more and more about Ayurveda in future blog posts, but for now, I want to share one of the easiest and smartest ways you can incorporate an Ayurvedic practice into your daily, weekly or monthly life, no matter your dosha. It’s called Kitchari. It’s like India’s version of Grandma’s Chicken Soup, or whatever your Grandma would make for you when you were feeling under the weather. It’s comforting, delicious, and most importantly, it’s healing. It’s healing because it’s easy to digest. DIGESTION IS SO IMPORTANT MY FRIENDS. You can eat all the kale salads, health bars and smoothies you want, but if you can’t digest it, you’re not getting the benefits. I think post holiday season is the perfect time to introduce the idea of a gut healing recipe, don’ t you?
So here’s the recipe:
Ingredients:
- 1 cup basmati rice
- ½ cup yellow mung dal (dal is a word used for split beans, in this case, mung beans)
- 3 teaspoons Kitchari Spice Mix*
- 2 tablespoons ghee (clarified butter) , coconut oil if you’re vegan
- 6 cups water
- 1–2 cups chopped vegetables (optional)
*Because I like to save time, I buy the Kitchari Spice Mix from Banyan Botanicals (you can also complete your Ayurvedic profile on their website) but you can also use the list of spices listed below separately.
Directions:
Wash rice and mung dal and soak overnight. Drain soak water.
In a medium saucepan warm the ghee. Add the Kitchari Spice Mix and sauté for one to two minutes. Add rice and mung dal and sauté for another couple of minutes. Then add 6 cups of water and bring to a boil.
Once the kitchari has come to a boil reduce the heat to medium-low. Cover and cook until it is tender (approx. 30–45 minutes).
If you are adding vegetables to your kitchari, which I always do, add the longer cooking vegetables, such as carrots and beets, halfway through the cooking. Add the vegetables that cook faster, such as leafy greens, near the end.
Add more water if needed. Typically, kitchari is the consistency of a vegetable stew as opposed to a broth. A thinner consistency is preferable if your digestion is weaker. (if you’re constipated a lot) You will notice that kitchari will thicken when it cools and you may need more water if you are reheating it the next day.
Garnish with fresh cilantro and add salt to taste if you like!
Makes 4 servings
*Note: The following spices may be used in place of Kitchari Spice Mix
- 1 teaspoon black mustard seeds
- 1 teaspoon cumin seed
- 1 small pinch of asafoetida (hing) powder
- 1 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 4 thin slices of fresh ginger root
I started loving this dish so much that I make it once a week and now I’m almost ready to start an Ayurvedic cleanse, where I’ll be eating only Kitchari every day for 3 days straight. I’ve never been so excited for a cleanse!
Enjoy this meal that has been cooked with love for SO many generations. Your gut will get a great vacation and you’ll feel nourished and full. Sending you all lots of love on your journey into 2019 and I hope you love kitchari as much as I do!