Ayurveda, the ancient Indian system of medicine, places great importance on maintaining a balanced and healthy body. One of the key practices in Ayurveda is the incorporation of a mindful and balanced diet that supports overall well-being. Kitchari, a traditional Ayurvedic cleansing dish, plays a vital role in this approach. Be sure to read more on my ayurvedic Panchakarma journey in a another post coming out soon!

For the Kitchari:

• 1 tablespoon of oil, vegetable or coconut
• 1 teaspoon of mustard seeds, optional
• 1 teaspoon of cumin seeds
• 1 teaspoon of ground coriander
• 1 inch ginger piece, grated
• 1 teaspoon of turmeric
• 1 cup of mung dal, or split mung beans
• 1/2 cup of basmati rice
• salt to taste
• 5 cups of water
• chopped cilantro, for garnish

Rinse the rice and the dal separately at least 2-3 times to get rid of dirt and excess starch. Heat oil in a medium pot or deep skillet and add 1 teaspoon each of mustard seeds, cumin seeds, and ground coriander and give it a quick stir. Then, add the ginger and turmeric and sauté for a few seconds.

Add the washed rice and dal along with 5 cups of water and a pinch of salt, and bring this to a boil.

Then, reduce the heat, cover and simmer for roughly 30 minutes. Check at 30 minutes to observe the consistency – you ideally want a porridge-like texture. Once the right consistency has been achieved, season with additional salt, as needed, and garnish with cilantro. Serve hot.

Traditional Ayurvedic kitchari does not include aromatics like onion or garlic. You can also use any combination of vegetables, such as green beans, carrots, and peas. Namaste.

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I discovered kitchari / kitchiri as part of the traditional Ayurvedic detoxification and rejuvenation process that aims to purify the body and restore balance: Panchakarma. The term itself translates to “five actions,” referring to the five therapeutic procedures involved in the treatment. These procedures include Vamana (therapeutic vomiting), Virechana (purgation), Basti (enema), Nasya (nasal administration of medicated oils), and Rakta Mokshana (bloodletting therapy). Panchakarma helps eliminate toxins, improves digestion, boosts the immune system, and promotes overall well-being. It is recommended as a holistic approach to enhance physical, mental, and emotional health by removing accumulated impurities and restoring harmony within the body. I had a wonderful “at home” Panchakarma experience I cannot wait to share with you guys!

Kitchari plays a significant role in the Panchakarma process within Ayurvedic medicine. During Panchakarma, the body undergoes detoxification, and kitchari is commonly used as a therapeutic food to support this purification. Kitchari´s easily digestible blend of rice and mung beans provides nourishment while helping the body eliminate toxins.

This nourishing and easily digestible one-pot meal made with a combination of basmati rice, split yellow mung beans (also known as moong dal), and various herbs and spices is believed to have a detoxifying effect on the body, supporting digestion, promoting healthy metabolism, and providing essential nutrients. In Ayurveda, Kitchari is considered a Sattvic food, meaning it is believed to promote clarity, tranquility, and overall balance. It’s often recommended during times of illness, as a part of cleansing programs, or simply as a wholesome meal to support optimal health.

Preparing and consuming Kitchari is not only about nurturing the body but also about connecting with the wisdom of Ayurveda. It is a mindful practice that emphasizes the importance of using fresh, seasonal ingredients and cooking with intention. Ayurvedic Kitchari recipes may vary slightly based on one’s dosha (Vata, Pitta, or Kapha) or specific health concerns. In summary, Ayurvedic Kitchari is a nourishing and balanced meal that aligns with the principles of Ayurveda. Whether you’re looking to support your overall well-being, cleanse your body, or simply enjoy a wholesome meal, this traditional dish offers a delicious way to nourish your body and connect with Ayurvedic principles.