Kitchari is often thought of as a cleansing dish and is widely used in Ayurvedic detoxification programs such as kitchari cleanses and panchakarma therapy. However, this versatile dish can just as easily be modified for rejuvenating the body, nourishing the mind, and increasing your energy and vitality (aka Ojas). This particular kitchari recipe is great for Vata pacification, rejuvenation therapy, post-cleanses, postpartum, post-illness, post-surgery, or anytime you feel like you need a warm, comforting boost of nourishment.
Just as any kitchari dish, this meal is considered healing to the gut and the digestive system. The mung bean and rice combination makes kitchari a perfect protein, containing all of the 9 essential amino acids. It also contains a high level of copper, zinc, calcium, and magnesium due to the nutrients the sesame seeds provide. The carrots add a nice boost of vitamins A, K, and biotin, along with the sweet potato nourishing us with a large dose of vitamins A, B, and C. Altogether this is an easy to digest (and absorb), nutrient rich, high-fiber meal that will help to revitalize the body, build healthy tissue, increase immunity, heal the gut, and soothe the colon.
Rejuvenation Kitchari Recipe
- Doshic effect: Vata↓, Pitta ↓, Kapha ↑
- Gluten Free
- Serves: 2 (double the recipe for a larger portion)
- Prep Time: 10 minutes
- Cook Time: 45 to 50 minutes
- Large sauce pan
- Cutting board and knife
- Grater (optional)
- Spice grinder (optional)
- 2 tablespoons of Rasayana Ghrita (substitute with plain ghee or coconut oil)
- 1/4 teaspoon cumin seed*
- 1/4 teaspoon brown mustard seed*
- 1/4 teaspoon fennel seed*
- 1/4 teaspoon fenugreek seed*
- 2 tablespoons shredded coconut
- 2 tablespoons cashew pieces (substitute with almond slivers)
- Fresh ginger (1 to 2 inch cube), finely grated
- 1/2 teaspoon turmeric*
- 1 cinnamon stick
- 5 cups bone broth, meat broth, or veggie broth (substitute with water)
- 1/2 cup mung beans whole, soaked overnight
- 1/2 cup brown rice
- 1/2 small sweet potato, chopped
- 1 medium carrot, grated (chop if no grater is available)
- 15 to 20 raisins
- 1 to 2 tablespoons sesame seeds, freshly ground**
- 1 lemon, juiced
- 1/2 teaspoon pink salt, mineral salt, or sea salt
- 1/8 teaspoon freshly ground black pepper
- Chopped cilantro, for garnish
- Chopped green onion, for garnish
- Shredded coconut, for garnish
**Grind the sesame seeds into a paste using a spice grinder. If a grinder is not available, use tahini as a replacement.
1. Melt the Rasayana Ghrita (or ghee/coconut oil) in a large sauce pan on medium heat. Once hot, add the cumin, brown mustard seeds, fennel seeds, and fenugreek seeds. Sauté for 2 minutes, stirring every 30 seconds. Add in the shredded coconut, cashew pieces, grated ginger, and turmeric and sauté for an additional 1 minute, stirring constantly.
2. Add the broth and increase the heat to high; bring to a boil.
3. Once boiling, reduce the heat to low-medium and add the cinnamon stick, mung beans and brown rice. Cover and cook for 20 minutes. **Keep a slight crack in the lid to avoid overflow.
4. After 20 minutes, add the chopped sweet potatoes, grated carrots, and raisins. Cook for an additional 20 to 25 minutes over low heat. Stir every 5-10 minutes.
5. Check on the kitchari at 20 minutes. Once finished, the beans should be split open, and the rice and veggies should be very soft. If there is still crunchiness, add a bit more water or broth (if needed), cover, and cook until everything is at the desired consistency. Check and stir every 3 minutes.
6. After the cooking process is complete, add in the sesame seed paste (or tahini), fresh lemon juice, black pepper, and salt. Stir together until everything is evenly blended.
7. Serve in a bowl. Garnish each serving with chopped green onions, cilantro, and shredded coconut for a delicious finishing touch.
8. Always eat sitting down, with awareness, and with good company!