kitchari

in the next couple weeks, i'd like to start an avurvedic cleanse. it's based on a monodiet meal i've made many times, but this will be the first time using it for several days to a week to provide my body with needed nourishment while also providing a quiet and kind time for my digestion and body as a whole to release more toxins and have time and space to heal deeper. ayurvedic cleanses are commonly done in the spring or fall as we change with the seasons, but this cleanse has been on my mind to try for a couple months now. it's time, and it will be good practice before making time for it again this fall. today i will share the heart and main meal of the cleanse: kitchari. (here, john doulliard, an ayurvedic doctor i respect from colorado, shares more about kitchari's healing properties, if interested.)

time: about an hour     servings: 2-4

this dish is made up of the most nourishing and gentle pulse or bean, split mung beans (also called yellow mung dahl), basmati rice, and a mix of healing, flavorful spices. it is a beloved, traditional ayurvedic recipe. because it's so gentle on digestion, it's given to babies, the elderly, and the sick when healing and strengthening is needed. and it is delicious, satisfying, as well as detoxifying! 

whole (green) mung beans i can find in our local health food stores. however, i have only found split mung beans or yellow mung dahl (which has the husk removed) at our local indian market, and, of course, all of the ingredients in this dish can be found at an indian market, also.

ingredients:

• 1 cup basmati rice (rinse twice)
• 1/2 cup split mung beans (yellow mung dahl) (rinse twice)
• 1 tbsp ghee (clarified butter) or oil
• 1 tsp black mustard seeds
• 1/2 tsp cumin powder*
• 1/2 tsp turmeric powder*
• 1 tsp coriander powder*
• pinch of asafoetida powder (an indian spice called hing)*
• grated coconut, ghee, sea salt, fresh lemon or lime juice, and chopped cilantro (for topping)

*these quantities can be doubled or modified for more flavor or different properties.

instructions:

1. heat the oil or ghee in a large deep saucepan and add the black mustard seeds. when the mustard seeds pop, add cumin, coriander, turmeric and hing. saute for a minute or so, then add the split mung beans and finally the rice.

2. stir until all foods are flavored and mixed with the spice mixture. add 4 cups of water and let the food come to a boil. after 5 minutes, reduce heat to simmer and let cook for about 30-35 minutes or until the beans are completely soft. then add a little sea salt.

4. you can add more water if you like a soupy consistency. (i do:)) serve the dish with the toppings you prefer. adding a little ghee, freshly chopped cilantro and a squeeze of lime or lemon is common.

tips: a great alternative to basmati rice is amaranth, millet, or quinoa. add vegetables to make a complete meal! experiment with different vegetables and spices to create different flavors and properties. you can add your choice of vegetables during the last 10-15 minutes of your cooking.

this recipe is from the dear dr. pankaj naram, the first ayurvedic doctor who gave me healing-Hope after i had a stroke and was diagnosed with churg strauss spring of 2018, and he has blessed and helped me greatly in reversing chronic sickness in my body.