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9th May 2023 by Jamie Raftery Leave a Comment

Kitchari | Ancient recipe for Detox

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Kitchari is a traditional Ayurvedic dish that has been enjoyed in India for centuries. This simple, yet nourishing meal is made by cooking together rice, mung beans, and a variety of spices and vegetables.

indian-kitchari-served-in-a-bowl

What is kitchari?

In Hindi, Kitchari means 'mixture' and it's a traditional Ayurvedic dish that typically consists of mung dal (split mung beans) and white basmati rice, flavored with herbs and spices, and cooked with vegetables of your choice.

It's the ultimate comfort food that can be easily made at home. Although any meal made with rice and beans can be called Kitchari, traditionally, it's made with mung daal, which is split with their husks removed, making it highly digestible and non-gassy.

Cultures across the globe, from Mexico to India, have combined rice and beans for thousands of years to obtain a complete plant-based protein. Kitchari is highly recommended as a healing food for people with digestive issues or those who want to reset their digestive system.

india-map

History of Kitchari

Kitchari originated in ancient India as a healing food, which was a part of Ayurvedic practices. Ayurveda is a traditional system of medicine that has been in practice in India for over 5,000 years, and it prioritizes maintaining harmony and balance between the body, mind, and spirit. Ayurveda considers Kitchari a Sattvic food, meaning it is pure, nourishing, and clean for both the body and mind.

The ingredients used in Kitchari, such as rice and lentils, have been a staple of Indian cuisine for thousands of years. The combination of rice and lentils provides a complete protein, making it a popular food for vegetarians and vegans. Kitchari was also commonly used as a cleansing food during religious festivals and as a medicinal food to aid digestion.

indian-spice-display

Why do spices work?

Spices are the difference between a tasty meal and a bland one and between healthy and poor digestion. A well-spiced dish digests better than a bland one.

Just as spices stimulate the tongue, spices also stimulate the stomach. The tongue is a mirror of the digestive tract.

Asafoetida, also called hing, is a sharp and heating spice that stimulates the tongue. As with all spices, hing not only makes food more interesting - it also has many health-promoting qualities. Hing assists digestion, soothes spasms, and prevents gas. The spice's pungency stimulates the body to increase blood flow and gastric juices to the intestines. The extra juice and enhanced blood flow improve your digestion in the process.

Reach for spices enthusiastically, but remember: Too much spice is harsh and can leave a burning feeling in the intestines. Be aware of your body's reaction to spices. Those with ulcers or inflammation will not benefit from an ingredient with the spicy strength of hing, but it is helpful for those with sluggish digestion.

Indian-rice-and-lentil-porridge

Lentils & Rice

You do not need to soak the yellow mung bean lentils overnight. Simply, give them a good wash. White basmati rice is traditionally used for making Kitchari as this is easier on the digestive system than brown rice.

You can read more about lentils and their uses here on our blog.

yellow-mung-beans-for-making-kitchari
Yellow split mung bean lentils
basmati-rice-for-making-kitchari
Basmati rice

Why does kitchari heal?

Here are 3 main reasons why eating kitchari is a powerful way to heal naturally:

1. Kitchari is a balanced meal

Rice, mung beans, and vegetables offer balanced nourishment for your body.

Kitchari is a balanced meal because it contains both augmenting and extractive foods. Rice, which is augmenting, has a sweet taste. It helps to build tissues, calms vata dosha, supports the digestion of other food, and forms the bulk of the stool (thereby easing elimination).

Mung beans, which are extractive, help the body to cleanse and detoxify because their bitter and astringent tastes extract toxins. For optimal digestion, you want to include 60% rice and 40% mung beans in your kitchari

For variety, you can also include an augmenting and an extractive vegetable.

2. Kitchari is satiating

By including digestive spices, like ginger, turmeric, cumin, and coriander, the meal becomes cleansing, balanced and satisfying. When you are properly satiated on a regular basis, your food cravings and impulses to snack will decrease. This will allow your digestion to improve.

3. Kitchari is easily digestible

By gently cooking the ingredients together to a soupy consistency, your digestion doesnโ€™t need to work as hard to break down and assimilate the food. This easily digestible meal gives your body a break to restore the natural strength of Agni, the digestive fire.

homemade-indian-kitchari-for-detox

How to make Indian Kitchari at home

Here is our step-by-step guide for cooking Kitchari.

ingredients-for-kitchari
Measure all the ingredients for the rice and lentil base.
Ingredients-for-kitchari
Measure all the ingredients for cooking the Kitchari.
seasonings-for-kitchari
Assemble the ingredients for finishing the Kitchari.
Rinse-the-rice-and-lentils-under-cold-water-until-it-runs-clear
Rinse the rice and lentils under cold water until it runs clear.

To cook the rice and lentil base

Heat-10ml-coconut-oil-in-a-heavy-bottomed-saucepan-over-medium-heat
Heat 10ml coconut oil in a heavy-bottomed saucepan over medium heat.
Add-the-rinsed-lentils-and-rice-and-gently-toast-for-1-minute
Add the rinsed lentils and rice, and gently toast for 1 minute.
Stir-in-turmeric-sea salt-and-filtered-water
Stir in turmeric.
Stir-in-sea-salt
Stir sea salt.

Add-in-water-bring-to-a-boil
Add in water and bring to a boil.
Bring-to-a-boil-reduce-heat-to-low-cover-and-simmer-for-20-30-minutes
Reduce heat to low, cover, and simmer for 20-30 minutes until lentils and rice are cooked.

To cook the kitchari

Heat-10ml-coconut-oil-in-a-heavy-bottomed-saucepan-over-medium-heat
Add 10ml of coconut oil to a large pan.
Add-mustard-seeds-cumin-seeds-and-curry-leaves-Toast-until-mustard-seeds-pop
Add mustard seeds, cumin seeds, and curry leaves. Toast until mustard seeds pop. (Curry leaves were unavailable the day we were filming!)
Stir-in-onions-and-sautรฉ-for-3-minutes-until-softened
Stir in onions and sautรฉ for 3 minutes until softened.
Add-garlic-ginger-an-tomatoes-Cook-gently-until-the-tomatoes-break-down-into-a-sauce
Add garlic and ginger.
Cook-gently-until-the-tomatoes-break-down-into-a-sauce
Add the tomatoes. Cook gently until the tomatoes break down into a sauce.
add-the-spices-to-the-kitchari-base
Incorporate chili powder, coriander powder, fenugreek seeds, cinnamon, fennel seeds, cardamom, and asafetida.
Cook-the-spice-mixture-for-1-2-minutes
Cook the spice mixture for 1-2 minutes.
Add-the-cooked-rice-and-lentils-to-the-spice-mixture-Stir-thoroughly-to-combine
Add the cooked rice and lentils to the spice mixture. Stir thoroughly to combine.
Adjust-seasoning-with-black-pepper-and-lime-juice
Adjust seasoning with black pepper and lime juice.
Add-chopped-coriander
Add chopped coriander.

To serve kitchari

kitchari-ready-to-serve
Kitchari is ready to serve!
Kitchari-served-in-a-bowl
Serve in a nice bowl and enjoy mindfully!
homemade-indian-detox-kitchari

More recipes to try

  • Golden Turmeric Milk
  • Chana Masala
  • Bhindi Masala
  • Fig Barfi
  • High Protein Lentil Wraps
  • Ayurvedic Turmeric Paste

We hope you enjoy this recipe. Let us know in the comments below how you like it and any variations you did. Remember to tag #HolisticChefAcademy when you make our recipe. Happy cooking!

๐Ÿ“‹ Recipe

indian-kitchari-served-in-a-bowl
Jamie Raftery

Kitchari - An Ancient Detox Recipe

5 from 1 vote
Kitchari is a traditional Ayurvedic dish that has been enjoyed in India for centuries. This simple, yet nourishing meal is made by cooking together rice, mung beans, and a variety of spices and vegetables.
Print Recipe Pin Recipe Add to CollectionGo to Collections
Prep Time 20 minutes mins
Cook Time 40 minutes mins
Total Time 1 hour hr
Servings: 4 Portions
Course: Breakfast, Main Course
Cuisine: Ayurveda, Indian
Calories: 219
Ingredients Equipment Method Nutrition

Ingredients
 
 

Step 1: Rice & Lentil Base
  • 10 ml Coconut oil
  • 0.5 g Turmeric powder
  • 3 g Sea salt
  • 100 g Basmati rice
  • 50 g Split yellow lentils
  • 1000 ml Water - filtered approx.
Step 2: Temper Spices
  • 10 ml Coconut oil
  • 1 teaspoon Yellow mustard seeds
  • 1 teaspoon Cumin seeds
  • 4 each Curry leaf
  • 50 g Onions fine dice
  • 10 g Garlic minced
  • 10 g Ginger root minced
  • 250 g Tomato - plum diced
  • 1 teaspoon Red chili powder - Indian
  • 1 teaspoon Coriander powder
  • 1 teaspoon Fenugreek seeds
  • ยฝ teaspoon Cinnamon powder
  • ยฝ teaspoon Fennel seed
  • ยผ teaspoon Cardamom powder
  • โ…› teaspoon Asafetida optional
Step 3: Herbs & Seasonings
  • ยฝ teaspoon Black pepper to taste
  • 10 g Coriander chopped
  • ยฝ each Lime to taste

Equipment

  • 1 Weighing scales
  • 1 Mixing bowl
  • 1 Strainer
  • 1 Chopping board
  • 1 Chefs knife
  • 2 Saucepan - medium size
  • 1 Wooden spoon
  • 2 Serving bowl

Method
 

Prepare Ingredients
  1. Measure and assemble all spices and vegetables.
  2. Rinse the rice and lentils under cold water until it runs clear.
Cook Rice & Lentil Base
  1. Heat 10ml coconut oil in a heavy-bottomed saucepan over medium heat.
  2. Add the rinsed lentils and rice, and gently toast for 1 minute.
  3. Stir in turmeric, sea salt, and filtered water.
  4. Bring to a boil, reduce heat to low, cover, and simmer for 20-30 minutes.
  5. Add more water if the liquid is fully absorbed before the rice and lentils are tender.
  6. Whisk cooked rice and lentils for 10-20 seconds to break them up slightly.
Temper Spices
  1. In a separate heavy-based pan, heat 10 ml of coconut oil over medium heat.
  2. Add mustard seeds, cumin seeds, and curry leaves. Toast until mustard seeds pop.
  3. Stir in onions and sautรฉ for 3 minutes until softened.
  4. Add garlic, ginger, and tomatoes. Cook gently until the tomatoes break down into a sauce.
  5. Incorporate chili powder, coriander powder, fenugreek seeds, cinnamon, fennel seeds, cardamom, and asafetida.
  6. Cook the spice mixture for 1-2 minutes.
Combine & Season
  1. Add the cooked rice and lentils to the spice mixture. Stir thoroughly to combine.
  2. Adjust seasoning with black pepper and lime juice.
  3. Stir in chopped coriander before serving.
Serve
  1. Ladle the kitchari into warm bowls and enjoy immediately.

Nutrition

Serving: 200gCalories: 219kcalCarbohydrates: 36gProtein: 7gFat: 6gSodium: 325mgPotassium: 499mgFiber: 7gSugar: 3gVitamin A: 906IUVitamin B1: 0.2mgVitamin B2: 0.1mgVitamin B3: 25mgVitamin B5: 1mgVitamin B6: 0.2mgVitamin C: 66mgVitamin E: 1mgVitamin K: 41ยตgCalcium: 97mgCopper: 0.3mgFolate: 318ยตgIron: 4mgManganese: 1mgMagnesium: 63mgPhosphorus: 139mgSelenium: 8ยตgZinc: 1mg

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Hi, weโ€™re Thara & Jamie

Weโ€™re a Thaiโ€™rish chef duo based between our jungle kitchen studio in Phuket, Thailand, and a new culinary studio and permaculture farm weโ€™re developing in Galway, Ireland.

Together, we run the Holistic Chef Academy - a space for exploring healthy, wholesome, plant-based cuisine.

With our roots in Michelin-star kitchens and a shared passion for food as medicine - we create recipes, courses, and experiences that aim to educate, inspire, and empower.

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