Autumn is in the air, which means that vata dosha is on the rise. With its main qualities being dry, rough, cool, and irregular, vata dosha needs the most attention during this time of the year. What better way to balance it than by introducing Kitchari into your diet?
Kitchari (sometimes spelled as Khichdi), is a simple Ayurvedic meal consisting of ghee, basmati rice, split mung dal, water, and digestive spices. It’s simple to make, satiating, and very easily digestible. Perfect for change in seasons as our bodies tend to be more sensitive during these transitions.
Other instances where Kitchari is most often recommended are during an illness, in times of recovery, when the digestion is weak, or when fasting (i.e., simpler meals in lesser quantities vs. abstinence from food).
Here are its main components and their influences
Rice, being sweet in nature, is an essential element in Kitchari due to its calming and grounding characteristics.
Split mung dal, on the other hand, is naturally cleansing due to its astringent taste. Among all the legumes though, mung beans (whole or split) are the easiest to digest, so it’s usually preferred over other legumes.
Ghee (clarified butter or “liquid gold” in Ayurveda), is fundamental in keeping one’s digestive fire strong, as it’s considered to be the most easily absorbed and digested cooking oil. It also helps keep all three doshas (especially vata) balanced.
Ginger, turmeric, and salt are essential, so be sure not to skip them.
There are many different recipes you might come across with, but here’s a simple and basic one. You may add more water if you want a soupier version or if your digestive fire tends to be on the weaker side.
"Let food be thy medicine and medicine be thy food.”
Other spices like cumin, coriander, or mustard seeds may be added for variety. Vegetables like carrots, pumpkin, spinach or kale may be added to make a more substantial meal.
How to make it:
Simple Kitchari recipe
Yield: 4 servings
Ingredients
3 Tbsp ghee
1 tsp cumin seeds
2 tsp fresh ginger, grated
1/2 tsp turmeric powder (grate and double the amount if using fresh turmeric)
1 cup basmati rice, washed and drained
1/2 cup split mung dal, washed and soaked overnight then drained
1 tsp sea salt
6-8 cups water (depending on desired thickness)
1/4 tsp fresh lemon or lime juice
1 Tbsp fresh coriander leaves and tender stems, chopped
Method
1. In a pot, melt/warm the ghee until just before it smokes.
2. Add cumin seeds and fry for a few seconds until fragrant.
3. Add grated ginger, turmeric powder (or freshly grated turmeric), and mix well.
4. Add basmati rice, drained mung dal, and salt; mix well until rice and dal are coated in spices.
5. Add water and bring to a boil, covered.
6. Once it boils, lower heat and simmer uncovered for 30-45 minutes or until the rice and dal are easily pinched (add more water if desired).
7. Turn off heat then add lemon/lime juice and mix well.
8. Garnish with fresh coriander and serve warm
Happy cooking, everyone!
With love, Govinda Valley Team