Kitchari and all it’s goodness

Kitchari has quickly become one of my favourite comfort foods to date. I eat this hug in a bowl at least once a week. The thing I love the most about it is that you can make it really versatile - I almost didn’t post this recipe because I’m aware that I’ve not ever cooked the same kitchari twice. I have a deep love for cooking intuitively, and so it’s only natural that every meal I cook is cooked by feeling into what my body is craving in terms of spice profile, meaning it is ever the same recipe. But this is a good base recipe if nothing else.

Traditionally, kitchari is used to help detoxify the body and mind, it rekindles agni (digestion), helps with proper evacuation, promotes lightness and energy in the body and is an easily absorbable form of nutrition. Furthermore, it is tridoshic, meaning it is beneficial for everyone to eat, and this can be further enhanced by adding additional spices to change the qualities of the kitchari, thus changing it’s benefits in relation to the tridoshas (enquire within to receive a recipe inclusive of spices tailored to your needs). Kitchari helps to liquefy ama, and the astringent qualities of mung dahl mean it has a gentle yet effective scraping action on the body and annavaha srotha (gastrointestinal tract), as well as all the srothas (channels) within the body.

Essentially, it is a soupy mung dal and rice porridge-like dish. It combines basmati rice (but you can use other rice too, this is just the easiest to digest) and mung dahl, and the combination of these two creates a whole protein. When rice or mung dal are eaten on their own, whilst still beneficial, they are missing one or more of the essential amino acids our body needs, meaning it cannot form a whole protein. This protein profile helps to support blood sugar levels so that multi system energy and mental clarity are balanced and maintained. Because this dish is traditionally used for cleansing, it is important to create and include proper nutrients so that the body doesn’t become depleted during cleansing - thank you kitchari. By incorporating different digestive spices into the mix, it helps to make this already easily digestible meal even more readily available to the body, meaning it is able to support all levels of agni.

KITCHARI RECIPE (serves 4)
Ingredients
½ cup mung dal
½ cup basmati rice
4ish cups of homemade vegetable stock or water (I tend to not measure the stock too much and just add it as it simmers until it’s reached my desired consistency)
1 tablespoon ghee (or coconut oil) plus more for going on top
½ - 1 tsp freshly minced ginger
½ tsp cumin seeds
¼ tsp fennel seeds
¼ tsp coriander seeds
1 green or black cardamom pod
¼ tsp turmeric
Salt & pepper to taste
Fresh coriander and lemon for garnish

Method
- Combine rice and dahl in a bowl and soak for 30 minutes, then rinse in strainer until water runs clear - Measure out spices and ginger into the pan - except turmeric and salt - and add ghee. Turn the pan on medium - low flame and lightly cook until fragrant. By adding the spices to the pan before heating them, along with the ghee, you avoid burning them by preheating the pan too much.
- Add the rice and mung dahl to the pan and further toast for 1-2 minutes, this gives the grains a nice nutty flavour.
- Add in the veggie stock and let the mix come to a boil - you can turn the flame up for this part. Once it boils, turn the heat down immediately to a gentle simmer.
- After 10 minutes, add in the turmeric and salt.
- It should take approximately 30 minutes, but potentially longer. For a more soupy consistency, add more water and cook for longer.
- Serve with coriander leaves, lemon/lime and a dollop of ghee

Optional extras
- If you are feeling a bit run down, or it’s winter, you can add in 1-2 bulbs or freshly minced garlic and some fresh chilli. Freshly chopped fennel is also my favourite alternative to fennel seeds, and I add these at the same time as the spices and ginger.
- Other spices I like to add; mustard seeds, cinnamon quills, fenugreek, liquorice root, dried chilli
- I like to add vegetables to mine such as pumpkin, broccoli and zucchini (seasonally, of course) when I’m not cleansing. Adding in some roast vegetables is delicious, or you can throw them straight in the pot and let them cook along with the grains