Tri-Doshic Kitchari
Kitchari (pronounced kich-ari) is a wet dal that is prepared from basmati rice, split moong dal and digestive spices making it lighter than most dahls and very easy to digest. It is the traditional ‘go-to’ meal when light, easily digested food is required; whether it be for cleansing the digestive tract whilst still nourishing the body’s tissues and mental channel, or during illness when agni (digestive fire) is weak.This classic ayurvedic dish is THE cleansing food for the gut, whilst so nourishing and satisfying.
Tri-doshic - For all body types
Cleansing/ detoxing meal
Good during pregnancy and post-natal stage
Serves 3
Eating this meal alone for breakfast, lunch and dinner, without any snacking, is a wonderfully satisfying and effective food for any cleansing regimen. It allows the digestive system to rest, allocating extra energy to the body’s natural detoxification processes. A classic kitchari for cleansing does not include vegetables. If eating as a cleansing food for digestive problems, don’t add vegetables that require more digestive enzymes to be called into action.
Kitchari is also a complete meal comprising the 6 tastes; sweet, sour, salty, bitter, astringent and pungent which all have a physiological function and positive mental function on the body.
The quantities in this recipe provide a good starting point for a day’s generous supply of kitchari, but as you learn your individual preferences to help balance your own body type, experiment adjusting the quantities and ratio of rice to dal to better suit your needs.
Ingredients
½ cup White basmati rice (easier on digestion than brown, lowest GI)
½ cup Yellow moong dal
1½ Tab Ghee (increases digestive ‘fire’, the digestive enzymes). Decrease for heavy Kapha.
Spices:
1 tsp Cumin seeds (digestive)
1 tsp Coriander powder (digestive, anti-inflammatory)
½ tsp Turmeric powder (anti bacterial, anti-microbial, anti-fungal, anti-inflammatory)
½ tsp Fennel powder (digestive, cleanser)
1 tsp Ginger, freshly grated (strengthens digestion, cleanses the lymphatic system, anti-inflammatory, lowers pain including, assists with morning sickness)
1 tsp Salt e.g. Himalayan or Celtic (in moderation it enhances the flavours of the meal and aids digestion)
4 cups Water, may be extra ½-1 cup depending on our wet you like it
Directions
Soak the split moong dal overnight (or for at least 3 hours). Strain the soaking water, combine with the rice and rinse the mixture at least twice, or until the water runs clear, and set aside.
In a medium saucepan or soup pot, warm the ghee over medium heat. Add the cumin seeds and sauté for a couple of minutes until they are lightly brown and aromatic.
Add the coriander, turmeric, fennel and fresh ginger. Stir briefly, until aromatic.
Stir the rice and dal mixture into the spices and sauté for a few moments, stirring constantly.
Add the 4 cups of water, turn heat to high, and bring to a boil. When the soup comes to a boil, stir in the salt, reduce heat, cover, and simmer for about forty minutes. Aim to have little water remaining when finished but should be moist; add a bit more if you need to. The consistency should be that of a vegetable stew as opposed to a broth. While you want the beans, rice, and vegetables to be thoroughly cooked, excess water and over-stirring can cause the ingredients to become thick and gummy.
Optional: If including vegetables, cut these into small, bite-sized pieces. About halfway through the kitchari’s cooking process stir in the vegetables, depending on how much they need cooking; leafy greens 5 minutes before it’s ready. Allow the stew to return to a boil then continue to simmer until the rice, dal, and vegetables are fully cooked.
Remove from heat, cool a little, and garnish the kitchari with a squeeze of lemon juice, fresh coriander, black pepper and Himalayan salt.
Notes:
Make sure you have the little yellow split moong and not the larger yellow split chickpeas (chana/chickpea) that are much harder to digest
Fresh coriander is a highly effective detoxifying herb, having the added ability to chelate (eliminate) heavy metals from the body. Fantastic! Unfortunately it’s one of the herbs that is sprayed with more chemicals when grown to protect its delicate leaf. So only eat coriander that is free of chemical sprays. A good start is only seeking it out in season, during winter or the cooler months when it grows naturally, not hydroponically.