Kitchari
Kitchari, kitchadi, kitcharee… various spellings, numerous variations, this dish is about as versatile and variable as its Western counterpart, chicken noodle soup. And just like chicken noodle soup has a reputation for being a comfort food and cold remedy, kitchari is known to be hearty and healing. It’s a great dish to eat just about any time of the year, but it is especially beneficial as a cleansing food to balance out times of indulgence or unclean eating.
I find that preparing it about once every 10-14 days helps my body get a regular cleanse and reset.
Just about every recipe that I’ve come across for kitchari has its own variation in the ratio of lentils to rice. The definition of kitchari is “mixture” so really any mixture that suits your taste buds will work. I’ve found I enjoy a mixture of 1:1 lentils to rice. Also, the spices vary a bit in each recipe, but there tends to be a core group of them used in all recipes. Again, let your taste buds be the guide here.
The ingredients:
1 cup split mung or another variety of dal (purchased in bulk at a natural foods store or from an Indian grocery store)
1 cup basmati rice
1 Tablespoon ghee or other oil
1 inch piece of fresh ginger, grated or finely diced
1/2 – 1 tsp of each of the following spices:
cumin
turmeric
coriander
mustard seeds
cinnamon
cloves (definitely go light on this one; start at 1/4 tsp)
black pepper
salt, preferably sea salt
optional spice variations for each dosha are listed below
6 cups of water (more if you prefer it soupy)
vegetable medley (optional)
handful of fresh cilantro and a dollop of plain yogurt after serving (optional)
The method:
Check dal carefully for small stones. Preferably, soak rice and dal for 1-4 hours or more; if you do not have time for this step, rinse dal and rice in a colander until water runs clear. Drain mixture and set aside.
Heat skillet to medium heat and melt ghee. Ghee is clarified butter which can be made at home or purchased in the specialty section of many grocery stores. Coconut oil, olive oil or butter can be substituted. Add spices to the ghee and heat for a few minutes until they become fragrant.
Add dal and rice and cook dry for a few minutes to infuse the mixture with spices and oil.
Add 6 cups of water, bring to a boil, stir, then lower heat, cover, and simmer for about 30 minutes or until the dal and rice are tender and most of the water is absorbed. Stir every 10 minutes to prevent it from sticking. Add more water if desired to adjust the consistency.
Cook up vegetables to serve with kitchari if desired. I like to cook them separately and add them after I’ve served my kitchari so I have more control over cooking methods and consistency. Top with cilantro and yogurt if using. I also like to add sunflower and/or sesame seeds and an additional teaspoon of oil on top of my bowl once I’ve served up my portion.
Recommended vegetable additions based on dosha (body type):
Vata (wind) dosha: cooked zucchini and fennel – consider also adding ajwain (wild celery seed) and/or hing to the spices in step 2
Pitta (fire) dosha: arugula and kale – pitta can handle some raw vegetables, especially in times of warm weather – limit spices to cumin, coriander and fennel – avoid overly warming spices like cloves and cinnamon
Kapha (earth) dosha: roasted broccoli and cauliflower – consider also adding ajwain (wild celery seed) – substitute half or all of the quinoa for basmati rice