We’ve been enjoying kitchari lately so I thought I’d again share my favorite food, the reasons I love it, and how I make it.
Kitchari is Indian porridge made from beans, rice, and spices that has been used for centuries as both food and medicine to nourish babies, elderly, pregnant and postpartum women, and anyone with compromised health. It is also used as a form of cleansing in Ayurveda (a system of health originating in India that truly uses food as medicine).
*So nutritious! The combination of rice & beans contain all the amino acids to form a complete protein as well as dietary fiber, anti-aging and cancer fighting antioxidants, & essential vitamins & minerals such as iron, calcium, manganese, phosphorus, potassium, magnesium, folate, copper, zinc and various B vitamins. Spices involved reduce inflammation, flush toxins, increase circulation, boost immunity, helps digestion and absorption of nutrients.
*Easily Digested! When made with split yellow lentils and long grain white rice, it does not cause gas. It is often used as part of a mono-diet cleanse to give the digestive system a break so it can strengthen and flush toxins from the body without weakness.
*Easy To Make! Use all organic ingredients to avoid introducing new toxins. I don’t measure amounts of any of this. I recommend experimenting with the flavors, finding which spices & proportions are yummiest to you. You can add more at the end (except for fennel and mustard seed which need to be cooked in oil first) to bring up the spiciness. Over time, you’ll find the right combo for you.
Ghee or Coconut Oil
Split Yellow Lentils
Brown Mustard Seeds
Long Grain White Rice
1. Heat ghee or coconut oil (if vegan) on medium low and cook brown mustard seeds & fennel seeds until they are “dancing” (jumping, reacting to the oil and heat), then add 2:1, rinsed yellow lentils to long grain white rice.
2. Add salt, water (double the amount of lentils + rice), and ginger, turmeric, coriander, cumin, black pepper, and sometimes cinnamon.
3. Heat to boiling, then reduce to low for 30-45 minutes and cover the pan, adding water if necessary, and cook to a mushy consistency.
4. I like to add additional ghee and salt when serving, along with fresh cilantro and a squeeze of lime juice.