Cleansing Fall Kitchari
Ancient medicinal practices (over 5,000 years of Ayurvedic wisdom) promote kitchari to heal our digestive health. Have you ever felt out of balance and in need of a tune up to get back on track? We all have! My intention is to enlighten you with the power of food as medicine. Kitchari has the golden ingredients to cleanse and repair our body.
Kitchari is defined as a ‘mixture’ – a combination of grains, legumes, spices, and veggies. For those of you who frolic through my recipes, you’ll notice that I’ve shared kitchari dishes in the past. This recipe is easy to follow and perfect to get in the Fall spirit. The spices remain the same, although the vegetables are chosen specifically for the season.
Below I share a list of seasonal vegetables for you to pick and choose from, as well as vegetables that are better suited for the Spring. The focus of this recipe is on strengthening digestion, removing toxins, and restoring balance to the mind, body, and spirit.
Kitchari is mostly made with mung beans and basmati rice, but if you’re watching your sugars then use quinoa instead. You should also note that white rice is easier to digest than brown rice. You can use different types of legumes, although for a cleanse, choose the easily digestible mung beans.
Mung dal is high in fiber and protein, and reduces bloating and constipation – win-win!
Recipe
1 cup yellow split mung dal beans
1 cup basmati rice or quinoa
5-6 cups water
1 cup diced vegetables (list of vegetables below)
1 tbsp ghee (clarified butter) or olive oil
6 fresh curry leaves or bay leaves (Indian specialty store or online)
1 tsp ground fennel
1 tsp grated fresh ginger
1/2 tsp ground turmeric
1/4 tsp cumin
1/2 ground coriander
2 tsp salt
1 tbsp olive oil - optional
Garnish: 1/4 cup chopped cilantro, basil, dill, or parsley
4 lime wedges - optional
Instructions
Soak the mung dal (beans) for at least 30 minutes in water, then drain, wash, and drain again
Wash the basmati rice (or quinoa) and drain
Combine the mung dal, rice, and water in a 4-quart pot and bring to boil over high heat, stir occasionally and remove any foam or froth from the surface
Add the hard vegetables (carrots, beets, squash, etc.) right away to give them ample time to cook through
Add ghee and all the spices, mix well, and lower heat to a simmer
After 20 minutes you can add the softer vegetables (zucchini, greens, etc.)
Simmer for another 10 minutes – kitchari will be slightly soupy in nature, add less or more water depending on the texture you want to create
Add olive oil and salt after kitchari is cooked (optional)
Garnish: cilantro or parsley, and. lime wedges
Spring Vegetable List
Beets
Carrots
Brussels Sprouts
Cabbage
Broccoli
Dandelion Greens
Beet Greens
Swiss Chard
Kale
Spinach
Celery
Fennel
Asparagus
Cabbage
Cauliflower
Zucchini
Fall Vegetable List
Zucchini
Squash - acorn, butternut, etc.
Carrots
Asparagus
Broccoli
Broccoli Rabe
Bok Choy
Spinach
Chard
Cauliflower
String Beans
Daikon Radish
Parsnip
Kale
Fennel Bulb
Celery
Celery Root
Golden Beets
Taro Root
Genia’s Spoon Me Tips
The spices and mung beans can be purchased from BanyanBotanicals.com
Beans are generally difficult to digest. Cooking them makes them lighter and easier on the gut by helping to break down complex carbohydrates. It also reduces phytic acid which would otherwise block the absorption of nutrients. The foam that rises to the surface of your pot should be removed if you want to avoid digestive issues such as gas, bloating, and inflammation. Ever wonder why you get uncomfortable after a bean or lentil dish?
When detoxing we need to eat fresh food daily – I suggest you make a small pot of kitchari to keep on hand. This recipe is good for four servings, unless you’re like me and eat a few bowls per meal (my bowls are small). Please don’t eat until you’re stuffed – leave room in your stomach to digest. Take three breaths before you eat, whisper a few words of gratitude, and dig in!
“Chew your drink, and drink your food” - Mahatma Gandhi
Taking time to chew our food, soups, and drinks allows digestive enzymes to break down and digest before they arrive at the gut. The result is better digestion and absorption of more vitamins and nutrition.
Happy Cleanse, Happy Gut, Happy You!
Love, Genia