March 3, 2022 by Holly Darnell, RD
As one of the oldest medicinal systems in history, Ayurvedic principles and foods work with the body’s innate intelligence in order to promote natural self-healing. Ayurvedic diets are customized depending on someone’s specific body type (or “constitution”), called a dosha.
And one of the great Ayurvedic recipes is kitchari, which is considered a great cleansing dish. Even if you don’t know your “dosha” (you can take this quiz to find out if you’re vata, pitta or kapha), please know that this kitchari cleanse recipe is good for all constitution types.
What Is Kitchari?
Kitchari is typically a combination of split mung beans and white basmati rice cooked with many Indian spices. While it can help balance all dosha types, it’s also a very nourishing dish. The spices garam masala, ground mustard, cumin and coriander help you detox from accumulated toxins.
Garam masala, for example, can contain 10 or more spices. It heats up the body or improves “digestive fire” — the foundation of this 5,000-year-old system of natural healing is agni or digestive fire. According to Ayurveda, you need to provide your body with the right type and amount of warming foods to maintain optimal digestive fire.
Red lentils or mung beans, meanwhile, provide a filling complete protein. Both are good sources of protein, fiber, antioxidants and phytonutrients.
How to Make Kitchari
In a large stockpot, heat the olive oil (or you can use ghee). Once melted, add turmeric, garam masala, ground mustard, cumin, and coriander.
Cook the spice in the oil until they become aromatic, about 2 minutes. Then add in the garlic and onion and cook for an additional 2 minutes.
Add the sea salt, black pepper, carrots, cauliflower, basmati rice, red lentils, vegetable stock, coconut milk and bay leaves.
Bring mixture to a boil. Once it has reached a boil, cover and reduce the heat to a simmer. Simmer for an hour, stirring occasionally in between. Discard the bay leaves.
Add in chili oil and stir to combine.
When ready to serve this kitchari, place in bowls and top with cilantro, yogurt and extra chili oil.
Cleansing Ayurvedic Kitchari Recipe
Author: Dr. Josh Axe
Total Time: 4 minute
Yield: 4 1x
Diet: Vegan
Ayurvedic kitchari is a cleansing dish that uses Indian spices, lentils or mung beans, along with many other delicious spices. It’s usually served with basmati rice (brown or white) and is fun to make, as its many ingredients deliver a complex, superior flavor.
INGREDIENTS
1 tablespoon olive oil
2 teaspoons turmeric
2 teaspoons garam masala
2 teaspoons ground mustard
2 teaspoons cumin
2 teaspoons coriander
4 cloves garlic, minced
½ yellow onion, diced
1 teaspoon sea salt
1 teaspoon cracked black pepper
1 bunch carrots, peeled and cut into coins
1 head cauliflower, cut into florets
½ cup basmati rice (brown or white)
¾ cup red lentils (or mung beans)
4 cups vegetable stock
13 ounces (1 can) full-fat coconut milk
4 bay leaves
1 tablespoon chili oil
cilantro
coconut milk yogurt
INSTRUCTIONS
Heat oil in a large stockpot over medium heat. Once melted, add turmeric, garam masala, ground mustard, cumin and coriander.
Cook the spice in the oil until they become aromatic, about 2 minutes. Then add in the garlic and onion and cook for an additional 2 minutes.
Add the sea salt, black pepper, carrots, cauliflower, basmati rice, red lentils, vegetable stock, coconut milk and bay leaves.
Bring mixture to a boil. Once it has reached a boil, cover and reduce the heat to a simmer. Simmer for an hour, stirring occasionally in between. Discard the bay leaves.
Add in chili oil and stir to combine.
When ready to serve, place in bowls and top with cilantro, yogurt and extra chili oil.
Prep Time: 30 min
Cook Time: 1 hr
Category: Main Dishes
Method: Stovetop
Cuisine: Indian
NUTRITION
Serving Size: 1 dish (687g)
Calories: 614
Sugar: 14.4g
Sodium: 1670mg
Fat: 31.1g
Saturated Fat: 21g
Unsaturated Fat: 8.1g
Trans Fat: 0g
Carbohydrates: 74.1g
Fiber: 14g
Protein: 17.3g
Cholesterol: 0mg