Ayurveda's signature healing dish is a simple yet dynamic bean and rice mixture called kitchari. Kitchari is a cleasning yet heart warming synergy of mung beans, basmati rice, and digestive spices. It is a complete protein, rich in fiber, cleansing to the digestive tract, and will act to bulk up stool for easier elimination. Those who avoid beans because of digestive difficulties need not avoid kitchari. Mung beans are among the easiest to digest legumes. They are antacid, helping to soothe fiery digestive conditions, and won't promote gas and bloating.

Why do spices work?

Spices are the difference between a tasty meal and a bland one, and also the difference between healthy and poor digestion. A well-spiced dish digests better than a bland one. Just as spices stimulate the tongue, spices also stimulate the stomach. The tongue is a mirror of the digestive tract. Asafoetida, also called hing, is a sharp and heating spice that stimulates the tongue. As with all spices, hing not only makes food more interesting - it also has many health promoting qualities. Hing assists digestion, soothes spasms, and prevents gas. The spice's pungency stimulates the body to increase blood flow and gastric juices to the intestines. The extra juice and enhanced blood flow improves your digestion in the process. Reach for spices with enthusiasm, but remember: Too much spice is harsh and can leave a burning feeling the intestines. Be aware of your body's reaction to spices. Those with ulcers or inflammation will not benefit from an ingredient with the spicy strength of hing, but it is helpful for those with sluggish digestion.

Kitchari is Ayurveda's perfect food, indicated in times of recovery as well as plain old digestive discomfort. Kitchari can even be the centerpiece of a mono-diet or fast, as it is a simple food that supplements the healing process. As with Chinese congees and Grandma's chicken soups, there are as many ways to make kitchari as there are reasons to consume it. Typical modifications include vegetables such as carrots, greens, zucchini, or potatoes. Spices like cumin, cinnamon, or black pepper can be included, as well as even toasted nuts or coconut. Technically, a kitchari is any dish combining rice and legumes. Typically, however, kitcharies use mung beans because they are the easiest legume to digest. This kitchari is especially suited to Vata dosha.

1/4 tsp	Ajwain
1 c	Basmati Rice
1 tsp	Cumin
2 tbsp	Ghee
1 inch	Ginger (Fresh)
1/4 tsp	Hing (Asafoetida)
1/2 c	Mung Bean
1 tsp	Mustard Seed
1/2 tsp	Salt (Mineral Salt)
1/2 tsp	Turmeric
4 c	Water

Use split mung bean if possible. Soak the mung beans for several hours before cooking and drain. Bring the mung beans and 4 cups of water to a boil, scooping off any foam that forms on the top.

Meanwhile mash the ginger with a mortar and pestle, or slice thinly. Set the mustard seed aside. Mix the remaining spices together with 1 tsp water, making a paste. Fry the mustard seeds in ghee until they begin to pop. Add the spice paste, spreading it in the pan, and fry for thirty seconds. Add the spices to mung bean. Take some of the broth and wash any remaining spices from the frying pan into the simmering mung bean.

After an hour, or when mung beans begin to soften add rice and another cup of water. Cook until tender on low heat for 20-25 minutes.

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So 3 cups of water to start the beans? Are they still boiling as we add the spice paste? Do you make the paste just by adding water to them? Ginger, chopped finely?

So no garlic or onion? Why?
I put plaintains In my kitchari, hope that's okay because so yummy.
I have never tried Kitchari but always wanted to! I am mainly Vata so would I make this without the mung beans? Thanks! :)
Dear Liza,

There are many variations of kitchari. Your suggestions are good ones. Adding cooked garlic and onion can help sedate Vata.

Plantains could create a food combination for weak digestion. If your intent is to enjoy kitchari and you can digest it, plantains are an exciting variation. Otherwise, if you are using kitchari to cleanse, I would stick with the simpler version presented here. If you find you need some variety, try adding carrots, kale, or coconut flakes.

Dear Terri,

Mung beans are easier to digest than most other beans. Unless your digestion is very weak, most Vata types can handle split mung dal. The spices also help. Vata people should include the mung beans in this recipe.

Thank you everybody for your comments, questions, and suggestions.

Warm Regards, John

Are the ingredients in this recipe tylically available in local grocoery stores, or do I need to go to a specialty store? Thanks!
Plantain is Vata aggravating, so the addition in this recipe would defeat the purpose of this particular Kitchari. ~*~
I love kitchari! For my Vata-Pitta constitution I usually make it with some green peas, but also with other veggies (onions, carrots, cauliflower etc)when my digestion is strong. I find it very comforting, thank you for the recipe and useful information!
If I don't digest dairy well, is coconut oil a useful substitute for ghee?
How can I make this Kitchari recipe more Kapha friendly?
Love your recipe for kitchari, John. Freshly grated coconut or coconut milk made from freshly grated coconut would be a great addition to the recipe. I give it 5 stars!
yummmy ...i have kitchari at least three times a week. love love love
My husband has an allergy to cumin. Because it is an assertive spice, one notices it's absence! Do you have a recommendation for an alternate spice? (coriander and cilantro are also OUT). Thank you so much.
Is there a slow cooker version? Can I just add everything to a slower cooker without frying the spices I find frying spices make them dark and unappetizing . Thanks for the recipie can't wait o try it.
Are there other vegetables that can be added to the kitchari? I have a Kapha-Pitta constitution, so need specifics. Thank you! - Bhairavi
I find the taste and smell of hing to be very offensive. Is this unusual? Also, can I just leave it out of the recipe? thanks.

• Christine - Yes, coconut oil is a good substitute for ghee.
• Amanda - The less ghee you use, the more Kapha friendly. Also, check out the Kapha kitchari recipe on the website.
• Bettina - You can pick your favorite spices - black cumin, fennel, mustard seed, etc.
• Peach - Yes, you can add everything to a slow cooker. If the spices turn dark you're frying them too long. Try frying them for ten seconds only.
• Bharavi - I offer some specific ideas for modifying the recipe above. Thanks for asking!
• Liz, - Yes, you can leave it out / modify the recipe.

I have a Pitta constitution by my Ayurvedic practitioner says my Vata is high. Should I use this Vata pacifying recipe? Will this aggravate my Pitta? Thanks for you help. I am new to Ayurveda, any advice would be greatly appreciated.
There is no fiber in Kichari unless you put vegetables in it. This is not a good way to cleanse if you have deep seated ama in colon. If one is strong enough it is best to fast on water or vegetables. Can also take with pysillium husk.
Mung beans actually have *alot* of fiber - producing nice, satisfying lincoln log poops. Check it out!
Your recipe does not specify but I am assuming the ajwain (caraway) and hing (fennel) are in powder form not seed?
Dear Jenn, Caraway and ajwain are different spices. I usually use the whole ajwain seed. Hing is also different from fennel. Hing is made from a resin and never appears in seed form. Thanks for asking! Warm Regards,
Can you please tell me if one would use brown basmati rice or white - does it make a difference? Also, when using as a cleansing, how much should you eat per day? Thank you!
I am trying to make kitchari in my crock pot, and each attempt fails since the dal won't cook! I am using the split, shelled yellow mung dal. The first time I just put the rice and dal (with water and spices) in the crockpot, cooked all day, dal hard as a rock. The second time, I soaked rice and dal all day, then cooked on low all night. Dal still not cooked fully. I've tried 2 different crockpots, so it's not the pot. Any thoughts? I made some kitchari on top of the stove from the same batch of dal a few weeks back and it seemed fine. Crockpot would make my life easier. Thanks.
Dear Helen, Make sure the dal is completely cooked before you add the rice. Otherwise the rice will soak up all the water and the dal will remain hard.
Dear Peggy, You can make kitchari with brown or white rice. You can eat until your stomach is satisfied.
An Ayurvedic practitioner told me that whole mung beans are better to be used in Kitchari because it is less constipating. I found various sources online that argue both. Which is your opinion?