Unlocking the Secrets of Ayurvedic Kitchari: A Step-by-Step Recipe Guide
Updated: Oct 10
Kitchari is a cleansing comfort food that is the foundational to Ayurvedic diet and lifestyle. Customized spicing option for Vata, Pitta, and Kapha. Let's dig in! Bonus: Complimentary Ayurveda Recipe eBook.
Explore more on the Saumya Blog, selected top Ayurveda blogs and websites to watch.
Unlocking the Secrets of Ayurvedic Kitchari: A Step-by-Step Recipe Guide
Variety is the spice of life. Spices are digestive herbs that play an important role in your daily wellness program. Not only do herbs make our food taste great, they help us digest and absorb food.
You learned about kitchari, you dove in and went for it, you felt great, it became part of your wellness routine. Ahh, but now your mind says it cannot look at another bowl. I’m here to tell you--no pot of kitchari need ever be the same. As much as the spelling varies--from kitchari, to kitcheree, khichadi, and kitcheree—so does each pot.
What Is Kitchari?
You may have seen it written several ways—kitchari, kichdi, khichdee, and khichri…by any spelling, this traditional Ayurvedic cleansing food is a simple, delicious cleansing food—it is the epitome of food is medicine.
Let’s face it, we’re reading about wellness and health topics because we’re stressed and we want (and need) to be healthier. Yet, we’re bombarded with confusing information and that alone is stressful. Modern diet trends, one-size -fits-all approaches--let’s ditch the stress, and learn how to reduce Pitta in both mind and body by eating this foundation of Ayurvedic lifestyle and diet.
What Is Kitchari Exactly?
It’s split, washed (meaning the green husk is removed) mung dal (little beans), aromatic white basmati rice, and spices (aka digestive supporting herbs that taste yummy) that combine to create the Ayurvedic healing meal.
Kitchari is plant based and gluten free.
Why use white basmati rice?
Simple--because it is easy to digest. When we're cleansing, foods need to be as easy to digest as possible to give the digestive system a rest, to break down the food well, so the body can use the energy it saves for rejuvenation and repair.
There are alternatives used in preparing kitchari depending on individual needs such as brown rice, oats, quinoa, barley, etc., but white basmati is the grain typically used.
Why use washed, split mung (moong) dal (dahl)? Split washed mung is used because it to is easy to digest. Using only the inner part of the mung bean, it has dry and astringent qualities supporting the cleansing effect. The astringent quality draws out toxins (ama) from the digestive tract lining. The fiber of mung dal and basmati rice aid in the removal of toxins out of the body.
White basmati rice combined with mung dal has all the amino acids to create a complete protein. That's a nutritionally powerful combination and it provides ample energy. Cleansing with kitchari is nourishing, rejuvenating--not depleting and energy zapping.
How Do I Know If I Have a Dosha Imbalance?
Peruse these comprehensive and convenient lists of signs and symptoms of dosha imbalances.
As we are all comprised of Vata, Pitta, and Kapha, there can be an imbalance in any of the doshas, or a combination of dosha imbalances. Read all three lists and see if anything looks familiar.
What is the role of spices in kitchari?
Spices make food taste delicious, and they are digestive herbs that boost digestion. Which spices are supportive for each individual varies. Under the ingredient list, you'll find spices that support Pitta digestion.
What's the role of ghee in kitchari?
Ghee balances the digestive fire. Which oil is best to cook with depends on one's Ayurvedic constitution and current symptoms. Ghee is a good cleansing option for most people. (Use small amounts for a short period if high cholesterol is an issue.)
Vegetables can be added to kitchari for flavor and fiber.
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This nourishing, cleansing and easy to digest dish needs to be as dynamic as we are. As the dance of the doshas shifts, so may our kitchari change with the season, as part of an Ayurvedic cleanse, or to address a specific concern (lung kitchari, as an example).
For kitchari to optimally do its work, it needs to be simple, appealing, balancing to Vata, Pitta and Kapha doshas, aligned for you, the season, where you live, and tailored to your current condition. All of that’s good news because it means more variety.
Here are five tips to kick start your kitchari creativity.
1. Flip Flop Ratios
Washed split moong dal and basmati are the traditional ingredients. Both are easy to digest and soothing the digestive tract. It is the combination of the rice and dal that supports Ayurvedic cleansing.
Most kitchari recipes consist of 1 cup rice to ½ cup dal. Let’s be flexible about what this can look like. Sometimes we need a soupier kitchari and other times a heartier, thicker version. Ask yourself what you need and take it from there. Recovering from a seasonal bug? Appetite gone too low? Go for a lighter, soupier version.
Choose more rice and you will create a kitchari that is more like rice pudding. This is even more easily digestive and provides your digestive fire a chance to reset.
Opt for more dal and your kitchari is loaded with protein and fiber. Make sure your digestive fire is strong and more fire is needed to break down this protein packed version. A protein rich version of kitchari may be used towards the end of a Home Guided Cleanse when the digestive fire is burning strong.
2. Try quinoa or a rice and basmati quinoa combination
Quinoa is an ancient seed chocked full of nutrients. It’s a compete protein providing all essential amino acids. If you haven’t tried quinoa before, you may really enjoy this nutty seed food. Energetically it is somewhat warming, nutrient dense and light—making it supportive for all three doshas. Quinoa Kitchari recipes are available on the internet—remember to make it your own using modifications what best suit you, now.
3. Cook your veggies separately from your kitchari Cook your rice, dal, best oil and savory spice mix to the consistency and ratios that are most supportive for you at this time. Switch things up and keep the veggies out. Cooking your veggies separately will keep them livelier in terms of texture.
4. Toppings. Garnish. Whatever you call it-just do it
Just like with a good pizza, it’s about the toppings, isn’t it? Toppings add texture, flavor and health benefits. If you are cooking for a group, start with tridoshic kitchari, and each person can top their bowl with garnishes that customize the meal so it’s maximally beneficial for them.
Vata: Squeeze of lime, salt, fresh ginger, ghee, coriander chutney
Pitta: Fresh cilantro, coconut flakes, ghee, coriander chutney
Kapha: Squeeze of lime, fresh ginger, ghee, coriander chutney
Explore the Saumya Online Recipe Blog-Selected Top Ayurveda Recipe Blogs.
Pitta Kitchari: The Perfect Meal for Cleansing and Cooling Your Body
Vata Soothing Kitchari: Cleansing and Grounding
Ayurvedic Recipe | Loose Weight While You Eat Kapha Reducing Kitchari
May lower blood sugar. High blood sugar levels increase the risk of type 2 diabetes.
Rich in immune boosting antioxidants.
May lower heart disease risks.
Anti-inflammatory properties may protect against brain diseases.
Supports healthy gut and digestion.
Ayurvedic Cilantro Chutney
Health Benefits according to Ayurveda: Clears ama from the system. May remove heavy metals. Improves digestion. Make fresh and may be enjoyed daily.
1. ½ c chopped fresh cilantro, wash thoroughly
2. ¼ teaspoon Hawaiian Red Alaea Sea Salt
3. Fresh juice from ½ lime
4. ¼ cup water
5. ¼ cup raisins
6. ¼ teaspoon your Saumya savory spice mix
7. 1/3 cup raw cashews
8. Blend together in a small Cuisinart or Magic Bullet
5. Herbs
Spice is the variety of life. Use your custom Saumya spice mix, return to the spice list on your food program and come up with your own dosha balancing mixes. Digestive herbs (aka spices) used correctly, support a balanced digestive fire that turns your meal into absorbable nutrition that detoxifies and heals. Mediterranean blends, garam masala, kitchari mixes. There’s no end to the possibilities
Have some fun. Get creative. If you’ve been feeling stuck in a rut, here’s the cure.
Make sure your spices are fresh. For dried herbs and spices, the shelf life is about a year, although the exact length depends on the quality of the spice (how fresh was it at the time of purchase) and how the spice has been stored. Rancid, depleted spices should be replaced. Spices are digestive herbs that helps us digest, assimilate and eliminate foods properly which, according to Ayurveda, is fundamental to good health.
Please note: Saumya Ayurveda does not recommend using herbs as if they were over the counter or prescribed pharmaceuticals. An experienced Certified Ayurvedic Practitioner will create you a custom herbal formula, special nasya, and customized Ayurveda plan to support the whole you.
Herbs are not Ayurvedic because it comes from India. Nor it is correct for you because it is organic. Herbs become Ayurvedic when used as part your customized Ayurveda plan which is carefully tailored for your constitution. An herb that is balancing to one person for a concern, may be imbalancing to another.
Make sure your spices are fresh. Remember, these spices are digestive herbs so quality counts. For dried herbs and spices, the shelf life is about a year, although the exact length depends on the quality of the spice (how fresh was it at the time of purchase) and how the spice has been stored.
Rancid, depleted spices should be replaced. Spices are digestive herbs that helps us digest, assimilate and eliminate foods properly which, according to Ayurveda, is fundamental to good health.
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Unlocking the Secrets of Ayurvedic Kitchari: A Step-by-Step Recipe Guide
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