Kitchari: a simple Ayurvedic recipe for balanced digestion
Updated: Apr 26
Kitchari, also written kitchadi, is a simple and nourishing way to obtain a balanced digestion that helps to stimulate a clean mind and body. This Ayurvedic recipe has been passed down through generations and may help you to feel rejuvenated, support your digestion, and give mental clarity.
Augmenting foods are those that nourish and ground your body and mind, and in general taste sweeter. Extractive foods are those that are cleansing in nature and are essential in breaking down healthy fats. They are often more bitter in taste.
Kitchari recipe by Myra Lewin
3-4 tbsp. ghee
1 tsp. mineral salt
2 tsp. fresh grated ginger root
½ tsp. turmeric, fresh or powder
1 small strip kombu cut into small pieces
½ tsp. cumin seeds coarse grind
½ tsp. coriander seeds coarse grind
½ tsp. brown mustard seeds
1/8 tsp. asafoetida
¼ tsp. cardamom powder
1 cup basmati rice
½ cup split mung beans (if split is not available, use whole beans that have been soaked 6+ hours and cook thoroughly)
6-8 cups water, as needed for desired thickness
3-4 drops lime
Warm the ghee in your pot, adding salt, ginger, turmeric and kombu. Simmer until you notice an aroma. Then add the remainder of the spices and continue simmering until you really smell the aroma and the mustard seeds start to pop.
Add the rice and mung beans, stir them together with the other ingredients and let them simmer for a few more minutes. Add water and simmer for approximately 35 minutes (time may vary depending upon your pot, stove and room temperature) in a covered pot on the stove.
When it has finished cooking, let it sit for five more minutes, so that the different flavours can really meet and to allow the kitchari to cool down a little.
Serve with some fresh coriander, lime, extra ghee or olive oil and possibly probiotic buttermilk on the side.
About Chaja van Boesschoten
Chaja is a Hatha yoga teacher, international project manager and started recently as a digital writer. She has become so captivated by the knowledge of yoga science and the immense possibilities of the breath, that her life has become devoted to yoga. Chaja was born in The Netherlands, she is married to a Scottish man and has two sons who were born in two different countries. She now lives in Italy and finds it beautiful to use the knowledge of different languages and experiences to transmit yoga. Yoga is available to everyone, but she sees the importance to bring it to people who are possibly unaware of it, to people who live in socially vulnerable situations, to people suffering mentally (as a consequence of the pandemic e.g.) and to influencers.