Kitchari - an Ayurvedic Cornerstone for a Sattvic Body & Mind

Kitchari (“kich-ah-ree), aslo spelt Kichari and Kichadi is essentially a savoury porridge made from beans and rice. You will see hundreds of versions out there, but the traditional recipe used for cleansing is the one I always fall back on and should always be used when undertaking any Ayurvedic cleansing such as Ama Pachana or full Panchakarma. I like this recipe as it involves one pot only and literally takes 10 minutes to prepare! The most sattvic way to have your kitchari is freshly prepared every day, but I tend to make enough to last for two days when I am cleansing for several days.

Kitchari is basic to the Ayurvedic way of life. Composed of white basmati rice and yellow split mung beans, it provides a complete source of vegetarian protein. It originates on the Asian subcontinent and has references dating back thousands of years. The skilful use of spices and vegetables can produce balancing effects for all three bodily doshas. This complete food is easy to digest and provides strength, vitality & nourishment to all the tissues of the body.

Ingredients to serve 4

2-3 tablespoons Ghee
1 teaspoon black mustard seeds (leave out if high Pitta)
1 teaspoon cumin seeds
1/2 teaspoon fennel seeds
1/2 tablespoon grated fresh ginger
2/3 cup (125g) mung dal (yellow split), rinsed, soaked overnight & drained

1 cup (125g) white basmati rice, rinsed well & drained
5 cups (1.2 litres) water
1 teaspoon rock salt (more can be added later to taste)
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground turmeric

Preparation

In a saucepan, warm the ghee and add the mustard seeds, cumin seeds, fennel seeds and ginger and saute for 1-2 minutes until the mustard seeds start to pop. Add split peas and rice and saute for a few minutes, stirring.

Add the water, salt and ground spices to the pan and bring to the boil. Reduce the heat, then cover and cook until the peas and rice are tender. You can keep adding water if it starts to dry out and have it quite firm or soupy. Play about with the recipe.

Serving suggestions

Fresh Coriander & Natural Yoghurt - Pitta pacifying
Desiccated coconut - Pitta & Vata pacifying
Sweet potato - roast in coconut oil and cinnamon in oven and add to the top - Pitta & Vata pacifying

Any other vegetables can be added either after or during cooking (if you add whilst cooking you may need extra water).