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.

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.

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.

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 improves 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.

How to make kitchari at home

Kitchari is relatively easy to make, the most challenging part is to have all the spices!

Assemble all ingredients: weigh out all spiced and vegetables.
Wash the rice and lentils until the water runs clear.

Step 1: Rice & Lentil Base

Heat the Coconut oil in a heavy-bottomed saucepan over medium heat.
Add the washed Split yellow lentils and Basmati rice, and toast gently for 1 minute in the saucepan. Add the Turmeric powder, Sea salt, and Water.
Bring everything to a boil, then reduce the heat to low. Cover the pot and simmer the kitchari for about 20 - 30 minutes.
If you notice that the liquids are completely absorbed by the rice and beans, add more water and stir to incorporate.
When rice and lentils are cooked, break them up by whisking for 10-20 seconds.

Step 2: Temper Spices

Add Coconut oil to a heavy-based saucepan, and add Yellow mustard seeds, Cumin seeds, and Curry leaves. Toast until the mustard seeds pop.
Add the Onions and saute for 3 minutes until soft, add the Garlic and Ginger, followed by the Tomato. Cook on a gentle heat until the tomatoes are saucy.
Next, add the spices; add Red chili powder, Coriander powder, Fenugreek seeds, Cinnamon powder, Fennel seed, Cardamom powder, Asafetida.
Cook out the spices for 1-2 minutes and then add the cooked rice and lentils into the pan. Mix everything together well and check the seasoning.
Finish with Black pepper, Coriander, and Lime juice squeezed.
Serve the kitchari in warm bowls.

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 doesn’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.