The Healing Power of Kitchari: An Ayurvedic Recipe for Balance and Nourishment
Discover the benefits of kitchari, a simple yet powerful dish that promotes balance, healing, and deep nourishment.
In the world of Ayurveda, food is not just sustenance—it’s medicine. One of the most cherished Ayurvedic dishes for healing and balance is kitchari. This simple, comforting meal is much more than a bowl of rice and lentils; it’s a powerful tool for detoxification, nourishment, and rejuvenation. Whether you’re feeling out of balance, recovering from illness, or seeking to reset your digestion, kitchari may be the perfect dish to restore harmony in your body and mind.
What is Kitchari?
Kitchari (pronounced kich-uh-ree) is a traditional Ayurvedic dish made from a combination of rice, mung dhal (split mung beans), and spices. Often referred to as a "reset" meal, it’s a staple in Ayurvedic cleansing programs because of its gentle, nourishing qualities. Kitchari is easy to digest, making it ideal for healing the gut and soothing the digestive system. It’s also tridoshic, which means it balances all three doshas (Vata, Pitta, and Kapha), making it suitable for everyone.
Nourishing Kitchari topped with fresh coriander.
The Key Ingredient: Mung Dhal
At the heart of kitchari is mung dhal, a type of split mung bean that’s highly revered in Ayurveda. Mung dhal is packed with protein, fiber, and essential nutrients, making it a complete meal in itself. What sets mung dhal apart from other legumes is its incredible digestibility. It’s known for being one of the gentlest sources of plant-based protein, which is why it’s often recommended during times of illness, recovery, or cleansing.
One of the secrets to enhancing the benefits of mung dhal is soaking it before cooking. Soaking reduces phytic acid, making the nutrients more bioavailable and improving digestion. It also helps the dhal cook faster and creates a creamier, more nourishing consistency.
Mung dhal, not to be confused with yellow lentils, a nutritious powerhouse.
Why Choose Kitchari?
Kitchari is more than just food—it’s a ritual of self-care. There are many moments in life when this healing dish can be especially beneficial:
During Seasonal Transitions: As we move from one season to the next, our bodies often need extra support. Kitchari is grounding and balancing, making it ideal for these times of transition, especially in spring and fall.
After Illness: When you’re recovering from an illness or feeling run down, kitchari helps restore your strength and vitality. Its easy-to-digest nature gives your body the nourishment it needs without overwhelming your digestive system.
During a Cleanse: Kitchari is a staple in Ayurvedic cleanses for good reason. It helps to detoxify the body while providing the essential nutrients needed to keep your energy levels stable.
When You’re Feeling Out of Balance: If you’re feeling stressed, anxious, or out of alignment, kitchari’s grounding and calming qualities can help bring you back into balance.
The Ayurvedic Perspective
Ayurveda teaches us that health is a state of balance between the body, mind, and spirit. Food is a key element in maintaining this balance, and kitchari is one of the most revered dishes for promoting wellness in all three aspects. Its combination of rice and mung dhal provides the perfect balance of carbohydrates, protein, and fiber, while the warming spices aid digestion and circulation. Kitchari’s simplicity allows your body to focus on healing, making it an ideal meal for those seeking to restore harmony within themselves.
Ginger & Turmeric add an anti-inflammatory aspect to this warming bowl of goodness.
Ready to Try Kitchari?
If you’re curious about the power of kitchari and want to give it a try, here is my favorite recipe. It’s a simple, nourishing dish that can support your body through times of transition, healing, or whenever you need a little extra care.
Kitchari Recipe:
Ingredients:
1/2 cup/95g white basmati rice
1/2 cup/95g mung dhal (yellow split mung beans)
6 cups/1.4L water
1 tsp cumin seeds
1 tsp coriander seeds
1 tsp fennel seeds
1 tsp turmeric powder
1 tsp ground ginger
Salt to taste
2 cups/3-4 handfuls chopped green vegetables (I like broccoli, spinach, courgette/zucchini, silverbeet, bok choy, or whatever else is in season)
1 tbsp ghee or olive oil
Fresh cilantro for garnish (optional)
Instructions:
Rinse the rice and mung dhal thoroughly, then soak them together in filtered water for a couple of hours, or overnight. Drain and set aside.
Heat a large pan over a medium high heat. Add the cumin, coriander & mustard seeds and toast until they turn light golden.
Add the turmeric and ginger. Stir for about a minute, letting the spices release their aroma.
Add the soaked rice and mung dhal to a large pot, followed by the toasted spices. Stir to coat them in the spices.
Pour in the water and bring to a boil. Once boiling, reduce the heat, cover, and let it simmer for 25-30 minutes, or until the rice and mung dhal are soft and creamy. Stir from to time to stop it sticking.
After 15 minutes, add your veggies, and stir well.
Season with salt to taste. Serve warm, garnished with a tbsp of ghee or olive oil, and fresh cilantro if desired.
Enjoy this nourishing meal whenever you feel the need for balance, grounding, or simply to give your digestive system a rest.
Notes/Optional Extras:
You may choose to use stock in place of the water, or add stock power to the water for extra flavour. However, if you’re eating kitchari for a digestive reset, I would stick with water.
Kitchari doesn’t have a rich flavour profile, but you’re welcome to add extra salt & pepper, and maybe a spoon of chutney to give it a boost if desired.
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