Revive Your Energy with a Nourishing Bowl of Cleansing French Lentil Kitchari
Updated: Oct 5
This greenish-grey hued lentil is a 2,000-year-old powerhouse of flavor and nutrition. Known as Puy lentils from the Auvergne region, this timeless lentil is perfect for a grounding and hearty cool and cold weather kitchari cleanse.
Kitchari is a perfect food--it's food as medicine at its best. Easy to digest, this complete Ayurvedic meal is respected as a gentle detox, rebalancer of the doshas, and optimizer of the digestive system. Kitchari is cleansing, nourishing, and it balances all the doshas. Ready to learn about what kitchari is and how to detox Ayurveda style? Let’s dig in!
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Transform Your Health with Cleansing French Lentil Kitchari
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. Kitchari is a simple, cleansing food that supports balanced agni (digestive fire) and reduces ama (toxins).
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 balances the doshas with this wonderful one pot meal.
What Is Kitchari exactly? It’s little beans and aromatic white basmati rice and spices (aka digestive supporting herbs that taste yummy.) Kitchari is plant based and gluten free.
Why use white basmati rice?
Simple--because it is the easiest 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, and so the body can use the energy it saves to rejuvenate and repair.
There are alternatives used depending on individual needs such as brown rice, oats, quinoa, barley, etc., but white basmati is the grain typically used.
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What is the role of spices in kitchari?
Spices make food taste delicious, and they are digestive herbs that boost your digestion. Which spices are supportive for individual digestion varies. Under the ingredient list below are spices that support each dosha.
What's the role of ghee in kitchari?
Ghee balances the digestive fire without aggravating the doshas. For high cholesterol or other health concerns, olive oil can be substituted.
Psst--Vegetables can be added to kitchari for flavor and fiber.
What Are the Benefits of Kitchari?
Kitchari provides many benefits, and it’s a key Ayurveda food as medicine tool. It’s healing to the digestive system, it's cleansing, and it's balancing to all three doshas- Vata, Pitta, and Kapha.
How Is Kitchari Cleansing?
The ingredients are easy to digest
The astringent quality draws out toxins (ama) from the digestive system
Kitchari improves digestion, absorption, and elimination
Kitchari spices support healthy agni (digestive fire)
Kitchari helps remove toxins
"Think of kitchari as a mouth-watering, porridge like thick soup, that doubles as a healthy, cleansing comfort food. It doesn't get better than that!"
-Veena, Saumya Ayurveda
Spices are Ayurvedic Digestive Herbs
Digestive herbs support balanced digestive fire, help assimilate and absorb nutrients and support healthy elimination. 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 help us digest, assimilate and eliminate foods properly which, according to Ayurveda, is fundamental to good health.
Ingredients:
1-2 tablespoon olive oil (Vata can use more oil due to its dry nature), or 1-2 Tablespoons ghee
1 cup Le Puy/French lentils, soaked at least 1 hour (or overnight), then drained
1 cup basmati rice, rinsed and drained
1 teaspoon brown mustard seeds
2 teaspoons fresh ginger, peeled and grated
1 teaspoon turmeric powder
1 tablespoon coriander seeds
1 teaspoons fennel seeds
1 tsp cumin seeds
1 teaspoon Red Aleaen sea salt (or other good quality salt)
Freshly ground black pepper
2 cups chopped kale, large stems removed
2 cups green beans, cut into 1-inch lengths
1 tablespoon tamari (this really brings a depth to the Puy lentils)
Fresh cilantro, for garnish
Instructions:
Wash rice and lentils.
Soak for about three hours. Drain and rinse the lentils and rice well. (If it's easier, you can soak the lentils overnight.)
If you have an Instapot use the pressure cooking setting.
If you have a pressure cooker, use that.
Otherwise, in a pot, warm ghee (or your best oil) over heat until it melts.
Add the spices and coat them with the ghee, sauté for about a minute.
Next, add rice and lentils and sauté for a few minutes ensuring they are coated with the ghee and spices.
If you’re using vegetables, add them now and sauté for a minute.
Now add 6 cups of water and bring it all to a boil.
Reduce heat to medium-low. (Keep an eye on it and adjust the temperature as needed. Your heat source, type of pot, elevation influence the cooking process, but not to worry, this is pretty easy stuff.)
Cover and cook until everything is (really) tender and brothy, porridge like consistency. (approximately 30–45 minutes).
Add more water to prevent scorching, if needed.
Add salt to taste.
"Turn your food into medicine by learning how to adjust any recipe to optimize the dosha balancing and health benefits." - Veena, Saumya Ayurveda
Tweak Our Ayurveda Recipe to Match Your Doshic Picture
Follow these easy modifications and provide yourself with a meal that becomes medicine by balancing the doshas.
How to customize this recipe to balance Vata
For spicing for Vata, the overall spiciness is important to help aid in digestion. Don't hold back as Vata types tend to have weaker digestion and this time of year lean towards being easily chilled with the hallmark cold hands and feet and constipation. Stoke that digestive fire with spices! Spices are digestive herbs that support healthy digestion, assimilation, and elimination and support overall dosha balance.
How to customize this recipe to balance Pitta
For Pitta, optimize this recipe by adding more cilantro for its cooling qualities which balance Pitta dosha.
How to customize this recipe to balance Kapha
Kapha needs to be invigorated, especially during Kapha season, as it may tend to be slow, sluggish, and dull. To customize the recipe for Kapha dosha--turn up the heat. Add more ginger and freshly ground black peppercorns. Consider adding a nice hot chili. In general, add more volume of spice to support Kapha's slower digestive process.
How Do I Know If I Have a Dosha Imbalance?
Look at 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.
How To Do An Ayurveda Cleanse?
There are several approaches. Here's some knowledge to get going with home Ayurveda detox with simple practices we can do daily that transform how we feel.
Ayurveda Cleansing Info For Body, Mind, and Spirit
Food as Medicine:
Emotional Cleansing:
Ayurveda Cleansing Treatments:
Spiritual Cleansing:
Spiritual Benefits of Intermittent Fasting Ayurveda Breathwork Pranayama Guided Practices (11 minutes in the morning, 11 minutes in the evening)
To learn more about our customized seasonal cleanses, click here.
For a free Ayurveda cleanse at home, click here.
“I was looking for a home cleansing program and Saumya Ayurveda delivered! I work full time, have a family, sports, commute, --and this cleanse was manageable! I had such a positive cleanse experience; I plan to do it again and I have it on my planner already."
- A.B., White Bear Lake, MN
Creating a relaxed mind before eating is key to good digestion, absorption, and elimination. Perform our 2-minute meditation (or make it one minute if needed), before your meals and snacks. It relaxes the nervous system, is grounding, and having a calm mind is the first step to good digestion and enjoying your food.
There is a saying, "The mind is more in the body, than the body is in the mind." The Saumya 3 step meditation process shifts us from fight-flight-freeze mode, to rest-restore-relax mode. Give it a try for forty days and observe the changes. The more grounded and relaxed we are, the smoother life flows.
"The breath is the connection between the mind and body, so by training the breath, we become calm, focused, and grounded, we slow down the aging process by decreasing stress. These practices are so simple and easy to have as part of our daily life. We actually feel and look younger."
- Veena, Saumya Ayurveda
1. Learn Diaphragmatic Breathing and Change Your Life. When we re-learn to breath diaphragmatically, we move from the flight-fight-freeze mode, to rest, restore, relaxation mode from where we want and need to live.
2. Free Daily Guided Practices: 11 minutes in the morning and in the evening, as anchors of your daily Ayurveda routine.
3. Ayurveda Daily Routines: Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day
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"Veena was able to help me regain my energy in just a few months and I’m feeling like my “young” self again! I love the food plan she designed for me, and all the supporting practices (am/pm routines, breathing techniques, herbs, and spice mixes) are so enjoyable to incorporate into my day. I highly recommend Saumya Ayurveda if you want to feel better and have more vitality.”
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Explore More: Ayurveda Breathwork Pranayama
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Not only had she brought forth awareness in how I prepare/relate to the food I eat, but she also prescribed me wonderful herbs to help calm my anxiety, detox my liver, and heal the ugly night sweats I’ve been experiencing due to hormonal imbalances.
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Revive Your Energy with a Nourishing Bowl of Cleansing French Lentil Kitchari
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Veena fell in love with the traditional medicine used in her family’s home, learning herbal remedies at her grandmother's knee.
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