Kitchari for Convenience, Comfort, Balance & Recovery

We are having some our first cool days here in Austin & I quickly began to crave one of my favorite dishes, kitchari. As I was making a batch the other night I thought, THIS is a perfect recipe for early recovery & knew I needed to post it here.

If you are like “Kitchari? Wtf is that?” Well, you’re going to love it! Pronounced Kich-uh-ree, is a traditional Ayurvedic dish from India that is totally delicious, ultra healthy, easy to make & cost effective. At a quick glance, this is rice & beans but, check it out.. the combination creates a complete source of protein WHILE delivering on our need for carbohydrates, fiber, vitamins & minerals. In one bowl, all the bases are covered. The convenience of it had me sold but if you need some other reasons to give this recipe a go, I got you…

• Easy to Digest: Kitchari is easy on the digestive system because the spices used, such as cumin, coriander, & turmeric, all have digestive properties & are heavy hitters in Ayurvedic practices for that reason. It's often recommended for people with digestive issues.

• Detoxification: In Ayurveda, kitchari is considered a cleansing food. The ingredients in kitchari are thought to help remove toxins from the body, supporting the detoxification process.

• Weight Management: Kitchari can be part of a balanced diet for weight management. Its high fiber & protein content can help you feel full & satisfied for a long while.

• Immune System Support: The spices used in kitchari, such as turmeric, ginger, & cumin, are known for their potential immune-boosting properties, which can help support overall health.

This is a basic kitchari recipe I’ve used for years..

1 cup basmati rice

½ cup dried mung beans or split yellow peas

4 cups warm water

3 Tbs ghee* (or you can use an oil like olive or avocado)

1 tsp mustard seed (i prefer black but either works)

½ tsp cumin seed

1 tsp fresh grated ginger

sea salt to taste

2 pinches hing aka asafoetida**

½ teaspoon turmeric

In a strainer rinse your beans & rice then let them soak in water for an hour.

If you are making your own ghee then get that going while they soak.

At the end of the hour rinse them again. In a pot add your mustard & cumin seeds, toast them for 15+ seconds until you can smell them. Add your ghee & grated ginger, toss it around briefly, you don’t want to burn or caramelize the ginger, you just want to bloom it a bit. Add your beans & rice to the pot and coat them in your toasted spices & ghee. I’d add a little salt here & then your 4 cups of warm water. Bring it to a boil & then drop the heat to a simmer, now add your turmeric & hing. From here you just cook it on low until it becomes a luxurious mush.

Stir it every now & again, make sure it doesn’t stick to the bottom of your pot - it can scorch. Add water if/when needed to prevent that. I had some veggie stock I’d made & I used some of that. You do you.

Top it with roasted veggies, plenty of cilantro, avocado.. lime & black pepper. The black pepper helps the turmeric become more bioavailable.

*you can make your own ghee or purchase it in most grocery stores

** if you can not find hing that is ok. It’s not a total must in this recipe. If you go looking, check a local Indian market or you can find it online through many retailers, (please avoid amazon if at all possible).