kitchari

Ayurvedic Kitchari Recipes for Vata, Pitta, and Kapha

1. Vata-Pacifying Kitchari

Ingredients:

• 1 cup basmati rice

• 1/2 cup yellow split mung dal

• 6 cups water

• 2 tbsp ghee

• 1 tsp cumin seeds

• 1 tsp mustard seeds

• 1 tsp fennel seeds

• 1 tsp turmeric powder

• 1 tsp ground coriander

• 1/2 tsp ground ginger

• 1/4 tsp asafetida (hing)

• 1/4 tsp cinnamon powder

• 2 medium carrots, chopped

• 1 small sweet potato, chopped

• 1 cup spinach, chopped

• 1 tbsp fresh grated ginger

• Salt to taste

• Fresh cilantro for garnish

Instructions:

1. Preparation: Rinse the rice and mung dal until the water runs clear. Set aside.

2. Spices: Heat the ghee in a large pot over medium heat. Add the cumin seeds, mustard seeds, fennel seeds, and let them sizzle for a few seconds.

3. Aromatics: Add the turmeric, ground coriander, ground ginger, asafetida, and cinnamon. Stir for a few seconds until aromatic.

4. Vegetables: Add the chopped carrots, sweet potato, and fresh grated ginger. Sauté for a few minutes.

5. Simmer: Add the rinsed rice and mung dal, stirring to coat with spices. Add 6 cups of water and bring to a boil.

6. Cook: Reduce the heat, cover, and simmer for about 30-40 minutes until the rice and dal are soft and creamy. Add more water if needed.

7. Spinach: Stir in the chopped spinach and cook for another 5 minutes.

8. Season: Add salt to taste.

9. Serve: Garnish with fresh cilantro and serve warm.

2. Pitta-Pacifying Kitchari

Ingredients:

• 1 cup basmati rice

• 1/2 cup split mung dal

• 6 cups water

• 2 tbsp coconut oil

• 1 tsp cumin seeds

• 1 tsp fennel seeds

• 1 tsp turmeric powder

• 1 tsp ground coriander

• 1/2 tsp ground cumin

• 1/2 tsp dried mint

• 1/2 tsp ground cardamom

• 1 medium zucchini, chopped

• 1 medium carrot, chopped

• 1/2 cup peas

• 1 tbsp fresh grated ginger

• Salt to taste

• Fresh cilantro for garnish

• Juice of 1/2 lime

Instructions:

1. Preparation: Rinse the rice and mung dal until the water runs clear. Set aside.

2. Spices: Heat the coconut oil in a large pot over medium heat. Add the cumin seeds and fennel seeds and let them sizzle for a few seconds.

3. Aromatics: Add the turmeric, ground coriander, ground cumin, dried mint, and ground cardamom. Stir for a few seconds until aromatic.

4. Vegetables: Add the chopped zucchini, carrot, and fresh grated ginger. Sauté for a few minutes.

5. Simmer: Add the rinsed rice and mung dal, stirring to coat with spices. Add 6 cups of water and bring to a boil.

6. Cook: Reduce the heat, cover, and simmer for about 30-40 minutes until the rice and dal are soft and creamy. Add more water if needed.

7. Peas: Stir in the peas and cook for another 5 minutes.

8. Season: Add salt to taste and the juice of 1/2 lime.

9. Serve: Garnish with fresh cilantro and serve warm.

3. Kapha-Pacifying Kitchari

Ingredients:

• 1 cup quinoa

• 1/2 cup split mung dal

• 6 cups water

• 2 tbsp sesame oil

• 1 tsp mustard seeds

• 1 tsp cumin seeds

• 1 tsp turmeric powder

• 1 tsp ground coriander

• 1/2 tsp ground black pepper

• 1/2 tsp cayenne pepper (optional, for extra heat)

• 1/2 tsp ground ginger

• 2 cups kale, chopped

• 1 cup cauliflower florets

• 1 tbsp fresh grated ginger

• Salt to taste

• Fresh cilantro for garnish

• Juice of 1 lemon

Instructions:

1. Preparation: Rinse the quinoa and mung dal until the water runs clear. Set aside.

2. Spices: Heat the sesame oil in a large pot over medium heat. Add the mustard seeds and cumin seeds and let them sizzle for a few seconds.

3. Aromatics: Add the turmeric, ground coriander, ground black pepper, cayenne pepper (if using), and ground ginger. Stir for a few seconds until aromatic.

4. Vegetables: Add the chopped kale, cauliflower, and fresh grated ginger. Sauté for a few minutes.

5. Simmer: Add the rinsed quinoa and mung dal, stirring to coat with spices. Add 6 cups of water and bring to a boil.

6. Cook: Reduce the heat, cover, and simmer for about 30-40 minutes until the quinoa and dal are soft and creamy. Add more water if needed.

7. Season: Add salt to taste and the juice of 1 lemon.

8. Serve: Garnish with fresh cilantro and serve warm.

These kitchari recipes are designed to balance the specific doshas, promoting health and well-being according to Ayurvedic principles.