KITCHARI- KING OF AYURVEDIC MENUS
What a wet, wild and windy day it is out there today! Luckily it’s quite mild, but wow, hello and hi there Autumn. It’s funny having a three year old and being an Ayurveda Practitioner as you really notice how the seasons, the elements affect your child, and today she is completely hyper! She is the embodiment of a massive rise in Vata due to the weather, and as a result has (even more) non-stop chat, is singing at the top of her voice, dancing with her arms swaying up high and doing things like practising walking backwards whilst on the narrowest pavement of all time.
What better time then to talk about kitchari? Also spelled kitcheri, kitcharee, khichadee, kitchadee and probably a number of other transliterations, this nutritious dish of grains and pulses is a complete protein food, not to mention being one of the staple dishes in northern parts of India. Kitchari is a generic term really, for rice and pulses cooked together. This makes them easier to digest and more nourishing for all of the body’s tissues (dhatu). As a result, it’s the number one convalescent food in Ayurveda.
Moist but not too soupy, this particular basmati rice and split yellow mung bean kitchari is one of my go-tos, especially when the weather is windy or wet, I’m feeling a bit anxious or flighty, or someone I love is coming down with a cold. It’s super easy to cook, and what’s more you only need one pot! Ner ner ner washing up!
This recipe can be tweaked depending on your dominant doshas or current imbalances, and can be topped with the vegetables most suitable for you too. For example, I’d advise those with high vata right now to top with diced carrots or sweet potatoes, whereas those with high kapha should steer towards seasonal greens. Similarly, vata types may want their kitchari more soup-like (to counteract their dryness) than kaphas who would do well to have it a little drier (I usually have quite high vata, but as I’m pregnant at the moment, I’ve made a much drier version as you can see from the picture).
To make kitchari, choose a big, strong, sturdy cast iron pan if you have one. Melt a couple of tablespoons of ghee or coconut oil in the pan, then throw in half a teaspoon of black mustard seeds, half of coriander seeds, half of cumin seeds and a few cardamom pods. Whilst they’re sauteeing, get around 500-750ml of vegetable stock ready (I use Marigold vegan bouillon powder mixed in with hot water). Put around 100g of split mung beans and 100g of basmati rice into the pan and pour in the water. Then add in the powdered spices (half a teaspoon of ground turmeric, half of ground fenugreek, half of ground coriander and a little asafoetida). Once the pot starts bubbling, turn the heat down and just keep an eye on it in case you need to add more stock/water if it all dries out. A couple of stirs over the next half an hour will do the trick, and then you’re done.
If you’re considering detoxing during this time of change, eating kitchari for breakfast and early dinner with a very light lunch in between is an extremely easy way to do so- it leaves you feeling full, nourished and cleansed without you really having to worry about complicated detox recipes. If you’re feeling ill, kitchari is great for bringing comfort and relief. It warms you from the inside, so still no need to switch on the super-duper expensive heating just yet. Also, best of all, once you’ve made it once, you’ll have all of the super-cheap ingredients on hand to make it again and again whenever you need a no-brainer dinner. Go on, give it a try!