This is a traditional 2 grain detox meal often made from mung bean and rice. We will stick to that version, here using high-fiber brown rice instead of white. This is one kitchari recipe that is particularly nourishing and easy to digest. Please note the options below for some alternatives.Kitchari is a Hindu meal but many cultures from around the world use variations on the name in popular dishes such as Khichdi, khichri, kedgeree and kushari. No matter if you are from South Asia, the middle East or the West, you can enjoy this class detox staple.
- 1/2 cup brown rice
- 1 cup Moong daal (lentils) or mung beans
- 6 cups (approx.) Water
- 1/2 to 1 inch Ginger Root, chopped or grated
- a bit of Himalayan Salt (1/4 tsp. or so)
- 2 tsp. Coconut oil or Red Palm Oil
- 1/2 tsp. Coriander Powder
- 1/2 tsp. Cumin Powder
- 1/2 tsp. Whole Cumin Seeds
- ½ tsp Mustard Seeds
- 1/2 tsp. Turmeric Powder
- 1 pinch Asafoetida (Hing)
- Handful Fresh Cilantro Leaves
- 1 and 1/2 cups Assorted Fresh Vegetables (Whatever you’ve purchased)
- Options. If you know your Ayurvedic constitution you can tailor it for you. Vata is earth. Pitta is fire. Kapha is water.
- Vegetables such as zucchini, asparagus, sweet potato can be added
- For Vata or Kapha conditions: add a pinch of ginger powder
- For Pitta: leave out the mustard seeds
- Carefully pick over rice and lentils to remove any stones. Wash each separately in at least 2 changes of water. Add the 6 cups of water to the rice and lentils and cook covered until it becomes soft, about 20 minutes.
- While that is cooking, prepare any vegetables that suit your constitution. Cut them into smallish pieces. Add the vegetables to the cooked rice and dal mixture and cook 10 minutes longer.
- In a separate saucepan, sauté the seeds in the coconut or red palm oil until they pop. Then add the other spices. Stir together to release the flavors. Stir the sautéed spices into the cooked lentils, rice, and vegetable mixture. Add the mineral salt and chopped fresh cilantro and serve.
- 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 flax or chia seeds with water OR oat bran OR prune juice.