Kitchari-An Ayurvedic Digestive Reset
Once a week I set a day aside to create this stew-like blend of spices, split mung bean, rice, and seasonal vegetables called “kitchari”. It’s wonderful to eat after the holidays, post sickness like the cold or flu, or just a nice digestive reboot!
*Kitchari” means blend in the language of Hindi. It’s spelled and pronounced several ways: khichari, kichari, or kichadi.
A kitchari digestive reset:
- balances digestion
- clears the mind
- improves sleep
- better skin complexion
- nourishes a depleted body
- helpful in recovering from illness
- cleanses
***with an Ayruvedic Practitioner or Ayurvedic Doctor, kitchari can be done for therapeutic purposes; therapeutically would mean getting into the deep tissue of your body to remove toxins by way of medicinal herbs and ghee, and other treatments.
You can use kitchari as a mono-diet cleanse for breakfast, lunch, and dinner. If you are using kitchari as a cleanse it’s important to not use any substitutes for the beans. Yellow split mung beans are easily digestible and can absorb better than other beans that can be irritating.
It’s also best not to drink coffee, have dairy, or consume animal products during the reset.
I would also suggest taking a break from news and social media.
Resting more, and connecting with yourself.
I have also used kitchari therapeutically, and the results were amazing; I was lighter in body and mind, my skin glowed, and my immune system was stronger. Kichari is not used to lose weight but that just is one perk for some.
Including a kitchari cleanse post sickness is great because you are not only working on areas where viruses can persist but you are also clearing out any medicines that may have served their purpose for sickness but can also cause digestive weakness.
Now, you can also cook kitchari to replace a meal and have it be nourishing. It’s a wonderful dish as a postpartum meal or post surgery because it’s not hard on your digestion.
Again, it is best not to substitute anything outside of the recipe. It’s really all about the combination of specific beans, spices, veggies, and teas you add to make it more cleansing and the amount of times you choose to eat it as a meal throughout the day.
What I love most about this satiating cleanse is that you don’t go hungry. It’s a complete protein and includes fat.
Instapot Winter Inspired Kichari
Serves 4
1 cup of basmati rice (rinsed and soaked for 30 minutes)
½ cup yellow split mung beans (soaked for 30 minutes or overnight)
1 tsp ghee
4 curry leaves
1 tablespoon fresh grated ginger ( see notes for substitute)
1 tsp ground turmeric
2 tsp coriander powder
2 tsp cumin powder
1 cup of carrots
1 cups of zucchini
A handful of kale
Pinch of salt
Black pepper optional
Add 5 cups of water
Topping:
Cilantro, lime juice, and ghee/or olive oil
Notes: if you are having diarrhea or acid reflux please substitute with ginger powder instead of freshly grated, and go very light on ghee.
- Press saute on instapot, when warm add ½ tsp ghee
2. Add1/2 tsp turmeric for a few seconds, then 1/2 tablespoon ginger and curry leaves for 30 seconds.
3. Pour in mung beans and rice and toast them til they seem more on the dry side.
4. Next add 1 tsp coriander powder and 1 tsp cumin powder.
5. Add 5 cups of water, cover and cook for 5 minutes on high with the manual button.
6. In a skillet add ½ tsp ghee to a iron coated or ceramic skillet
7. Add ½ tsp turmeric
8. Add zucchini and carrots with 1 tsp coriander powder and 1 tsp cumin powder and stir to combine.
9. Add ½ tsp water.
10. Cover for softer vegetables or leave the lid off for crispier texture. Cook through for 20 minutes. Add kale.
11. When the vegetables are cooked add them to the instapot with the rest of the kichari and stir.
Serve and add toppings
**Kichari can be made on a stove top following the same steps. Bring the combination to a boil, then simmer and cover for 30–40 minutes.
Enjoy with a warm digestive tea before and after!
Miranda Grisales-Buell MA, Ayurvedic Practitioner, Yoga Teacher, Perinatal Yoga Teacher, Trauma Informed Care. Owner and Founder of Calm Yoga, and Healing Home Ayurveda. She is located in the Midwest. Miranda loves exploring food, books, trails, and music with her husband and 2 boys!
Contact her at miranda at thecalm.company or here: https://www.healinghomeayurveda.com/
@ Healing Home Ayurveda 2022
