Kitchari is the official cleansing dish of Ayurveda. It is uniquely designed with all-doshas in mind, with all macronutrients in mind and with digestive sensitivities in mind. Think of a kitchari cleanse like a fast that doesn't allow you to get fully depleted. It's heavy enough to give you satisfaction but light enough to have you ready for the next meal within 4 hours of the last. The trick with this cleanse is to eat ¾ of your usual meal portions and avoid snacking in between.

Tri-Doshic Ayurvedic Kitchari [Vegan]

Serves

6

Cooking Time

45

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Ingredients

  • 1 tablespoon unrefined organic coconut oil (pitta), sunflower oil (kapha)
  • 1 cup fresh coconut, grated
  • 1 teaspoon cumin seeds
  • 1 teaspoon fennel seeds
  • 8 black peppercorns, crushed
  • 1.5 teaspoons turmeric powder
  • 1/4 teaspoon clove powder
  • 1 teaspoon cinnamon powder
  • 1/4 teaspoon cardamom powder
  • pinch of asafoetida (hing)
  • 2 teaspoons trikatu powder (half this amount for pitta imbalance)
  • 1 teaspoon shatavari
  • 1/2 cup or 2 stalks green onions, chopped
  • 4 cloves garlic, chopped
  • 2-inch piece fresh ginger, grated
  • 1 cup soaked and rinsed yellow mung dal
  • 1 stalk celery, chopped small
  • 1/2 butternut (1 lb) squash or kabocha squash, peeled and chopped into chunks (lessen or omit for kapha imbalance)
  • 1 cup aged sona masoori rice, soaked and washed (Kapha's or kapha imbalanced people should swap out rice for barley)
  • 1 medium-sized zucchini
  • 6 asparagus stalks, chopped roughly
  • 6 collard leaves (2 cups), washed, deveined and chopped thinly
  • 5-6 cups filtered water
  • 1 can no-guar organic coconut milk (if freshly grated coconut is not available)
  • 1 cup fresh cilantro
  • 1 teaspoon pink Himalayan salt
  • 1/2 lime for garnish
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Preparation

  1. Measure out the whole spices and set aside. Measure out the powder spices and place them into a small bowl.
  2. Chop the green onion and garlic. Grate the fresh ginger and set them all aside in a separate bowl.
  3. Heat a large saucepan over medium heat and add your oil or ghee. Once hot, add in the cumin seeds, fennel seeds and black pepper.
  4. Sauté for 30 seconds to 1 minute or until fragrant being careful not to burn the seeds.
  5. Add in the freshly grated coconut, turmeric powder, clove powder, cinnamon powder, cardamom powder, pinch of asafetida, shatavari, and trikatu powder. Sauté for 30 seconds.
  6. Then add your green onions, fresh ginger, garlic. Stirring constantly, sauté for an additional 30 seconds.
  7. Add the celery, yellow mung dal, and butternut squash plus two pinches of salt then sauté for 1 minute and allow the spices to marry with the beans.
  8. Pour the water and coconut milk (if using) into the pan and cover the pot.
  9. Let it come to a boil then crack the pot cover to prevent overflow. Cook here for 15-20 minutes, stirring every 5 minutes.
  10. As the beans are cooking, begin to chop the zucchini, asparagus, and collard greens and wash your rice.
  11. After the 15 minutes is up, add in the rice and allow that to cook for 10 minutes.
  12. Add the zucchini, asparagus and collard greens to the pan. Stir well and place the cover back onto the pot, leaving a small crack. Reduce the heat slightly to a low-medium setting and cook for 12 minutes.
  13. Stir every 3 to 4 minutes during the remaining cooking time. If the kitchari becomes too thick, carefully add more water by the quarter cup.
  14. After 12 minutes, turn the heat to low, cover the pan completely and cook for 3 additional minutes, stirring halfway.
  15. Turn off the heat and take the pan off of the hot burner. Add in the cilantro, fresh lime juice, and salt. Stir well and then cover for an additional 3 minutes to let all of the flavors soak in.
  16. Once you are ready to serve, garnish each individual bowl with extra cilantro, a lime wedge, shredded coconut, and ghee (if you consume ghee).
  17. Take a deep breath, sit comfortably in a peaceful space, and enjoy with good company!
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