MUNG DAL KITCHARI (KAPHA REDUCING)
How to Make Mung Dal Kitchari (Kapha Reducing)
PREP TIME: 10 MINUTES
COOK TIME: 60 MINUTES
1. Use split mung bean if possible. Soak the mung beans for several hours before cooking and drain. Add 6c water and bring to a boil, scooping off any foam that forms on the top. Then, strain out the liquid, and add another 4c of fresh water to the mung dal.
2. When the mung beans are dissolved into the broth (1-3hrs depending upon desired textured), grind the ginger, cinnamon, cardamom and cumin. Make a thick paste by adding a bit of water. Let sit for five minutes, then saute in the ghee until the spices become aromatic but before they brown. De-glaze the frying pan with a 1/4c of water to soak all the remaining flavor of the spices and add to the mung soup.
3. Add rice and any remaining ingredients to broth. Stir. Cover and cook on low heat for 20-25 minutes or until grains are tender.
How Can Mung Dal Kitchari (Kapha Reducing) Make You Feel Great?
Cleanse Your Body
If your belly feels sluggish after too many treats, Kitchari is an easy way to cleanse your digestion and restore freshness. Kitchari offers a true delight to both your body and senses. It is a heart warming synergy of mung beans, basmati rice, and digestive spices that is easy to prepare. This time tested formula, centuries old, is a complete protein, rich in fiber, cleansing to the digestive tract, and will act to bulk up stool for easier elimination.
To maximize the many benefits your will receive from kitchari, eat it for several meals in a row, such as lunch and dinner on the same day. Once you experience the benefits of kitchari, you'll see how feeling good again is just a few steps away. It just may become addictive! 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.
Invigorate Your Metabolism
Spices are the difference between a tasty meal and a bland one, and also the difference between healthy and poor circulation. A Kapha imbalance can cause your circulation to stagnate, depressing your metabolism and causing weight gain. A well-spiced dish can stimulate your circulation, invigorate your metabolism, and clear out congestion. In this recipe, cloves open up your pores and enhance blood flow to the skin, reducing puffiness and lymphatic congestion. Cardamom destroys mucous congestion. Ginger stimulates the heart. Cumin and bay leaf reduce water retention. Reach for these 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 too many spices, but it is helpful for those with sluggish digestion.
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WHAT IS MUNG DAL KITCHARI (KAPHA REDUCING)?Kitchari is Ayurveda's perfect food, indicated in times of recovery as well as cleansing. 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 Grandma's chicken soup, 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 Kapha dosha.
WHY SHOULD YOU EAT AYURVEDICALLY?
Eating Ayurvedically makes you feel nourished and energized. An Ayurvedic diet is
tailored to your individual body type and the specific imbalances you are working with
at any given time. Foods that supplement your specific body type’s needs and digest
easily create your menu. Watch as you eat less but feel more satisfied because what you
are eating truly nourishes you. Since Ayurveda believes all disease begins in the digestive
tract, food is your first medicine. By eating a healthy diet that’s ideal for your body, you
experience optimal health.
Is Mung Dal Kitchari (Kapha Reducing) Good for Me?
Find out by taking this free, easy quiz
You'll learn your body type, and whether Mung Dal Kitchari (Kapha Reducing) is a good fit for you. Time to complete: approximately 1 minute.
Increases These Qualities (Gunas)
Functional Ayurveda helps you assess imbalances through 20 main characteristics
Aggravating these characteristics weakens your body and causes imbalance.
By knowing which characteristics are habitually imbalanced in your body, you will be able to identify and correct imbalances before you get sick.
Every characteristic has an opposite which balances it (i.e. hot balances cold).
You restore balance by favoring diet and lifestyle choices that increase the opposite characteristic.
ABOUT CLEAR GUNA
Clear refers to anything that cleanses or flushes out wastes, or that digests ama.
LEARN MORE ABOUT CLEAR
ABOUT MOBILE GUNA
Mobile refers to anything that stimulates the nervous system, muscles, or activity.
LEARN MORE ABOUT MOBILE
The 6 Tastes
Taste is used to sense the most basic properties and effects of food.
Each taste has a specific medicinal effect on your body.
Cravings for food with certain tastes indicate your body is craving specific medicinal results from food.
Taste is experienced on the tongue and represents your body's reaction to foods.
Sweet taste causes physical satisfaction and attraction whereas bitter taste causes discomfort and aversion.
Kapha should use less sweet taste while Vata and Pitta would benefit from using more sweet taste.
One of the first signs of illness is that your taste and appetite for food changes.
The six tastes are sweet, sour, salty, pungent, bitter, and astringent.
Do you crave foods with any of the tastes below?
ABOUT PUNGENT GUNA
Pungency is characterized by irritation, or sharp, spicy foods that irritate the mouth such as black pepper.
LEARN MORE ABOUT PUNGENT
ABOUT BITTER GUNA
Bitter is disagreeable and stimulating rejection, and a strong taste often associated with black coffee, dark chocolate, and most salad greens.
LEARN MORE ABOUT BITTER
ABOUT ASTRINGENT GUNA
Astringency is characterized by constriction, drawing together, or drying.
LEARN MORE ABOUT ASTRINGENT
The Three Doshas / Body Types
People tend to get sick, over and over again, due to similar causes and habitual imbalances that are unique to the person.
Your body type summarizes this tendency, showing you the 'type' of conditions and imbalances that frequently challenge your health & wellness.
Using body type, you can also identify remedies likely to improve your strength and resiliency.
Your body type identifies physical and mental characteristics as well as your personal strengths and weaknesses.
The calculation of your body type is based on your medical history.
The 3 functional body types
are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha).
Catabolic individuals tend to break down body mass into energy.
Metabolic individuals tend to burn or use energy.
Anabolic individuals tend to store energy as body mass.
Catabolic people tend to be easily stimulated, hyperactive, underweight and dry.
Metabolic people tend to be rosy-cheeked, easily irritated, focused, driven, and easily inflamed.
Anabolic people are heavy, stable and grounded, but if they store too much energy, they could gain weight easily and have congestion.
HAS THE FOLLOWING
Sattvic foods promote awareness and a refreshed mind by nourishing the body without taxing digestion. Sattvic foods do not stimulate desire or nervous energy. They create clarity instead of drowsiness or heaviness.
LEARN MORE ABOUT SATTVIC
Prana is the Sanskrit word for vital life energy, similar to Qi in Chinese Medicine. Many herbs stimulate your energy, or improve the flow of prana through your body. Generally, prana needs to be increased in spring after a sleepy winter.
LEARN MORE ABOUT PRANA
An herb or food that makes the urine more alkaline (higher pH). This herbal action can be helpful for a number of inflammatory conditions.
LEARN MORE ABOUT ALKALIZING
Ojas is the essence of healthy tissue, immunity, stable energy and happiness. Substances that improve ojas are recommended after long-term illness, debility, emotional and physical trauma, and even sadness.
LEARN MORE ABOUT OJAS
Herbs or spices with volatile essential oils that present strong aromas. Aromatic oils shock, refresh and numb tissue, with the end result of relaxing, opening and clearing stagnant fluids in tissues.
LEARN MORE ABOUT AROMATIC
Experiences are Personal
Experiences vary according to the person and constitution. Individual results may vary.
The list of actions below has not be approved by the FDA and should not be used to treat a medical condition.
Stimulates the release of gas. Helpful for bloating or cramping abdominal pain. Propels food downward.
LEARN MORE ABOUT CARMINATIVE
Cleanse and Detox:
An herb that detoxifies by helping your body metabolize toxins, as opposed to eliminating them.
LEARN MORE ABOUT BURNS-TOXINS
Energy Vitality Strength:
Heart & Circulation:
Herbs that increase the heart rate. Useful in cardiovascular health, blood stagnation, and subjective feeling of heaviness in the chest area.
LEARN MORE ABOUT CARDIAC-STIMULANT
A vasodilator is an herb that widens the blood vessels by the relaxation of smooth muscle cells within the vessel walls, thereby increasing circulation systemically or to a local area.
LEARN MORE ABOUT VASODILATOR
An agent that kills microorganisms or inhibits their growth. Antimicrobial is an umbrella term that can be broken down into specific categories of target microorganism, such as anti-bacterials, fungals, and virals.
LEARN MORE ABOUT ANTIMICROBIAL
Kidney & Urinary:
Herbs that promote urine formation, thereby flushing the kidneys and urinary tract while eliminating any excess water retention. As diuretics reduce water retention, they are often used to reduce blood pressure.
LEARN MORE ABOUT DIURETIC
Lung and Sinus:
An herb that reduces mucus congestion in the sinus or lungs by restricting blood flow to mucus membranes.
LEARN MORE ABOUT DECONGESTANT
Herbs that help you cough up and eliminate mucus. These herbs often work by increasing the quantity of mucus, or thinning the mucus.
LEARN MORE ABOUT EXPECTORANT
Are you struggling with your health?
Learn how to feel your best
by balancing your diet in just a week.
How to Use Food Ayurvedically
HOW DOES EATING AYURVEDICALLY MAKE YOU FEEL?
Eating Ayurvedically makes you feel nourished and energized. Food digests with ease when
right for your body type (dosha). Healthy digestion is seen as the cornerstone of well-being in
Ayurveda. Healthy digestion generally prevents illness. If you do get sick, a strong digestive fire
reduces the severity of illness and increases your resilience. It also improves your mood. Once
you begin eating Ayurvedically, you will feel refreshed, vital and strong.
About the Author
John Immel, the founder of Joyful Belly, teaches people how to have a
healthy diet and lifestyle with Ayurveda.
His approach to Ayurveda exudes a certain ease, which many find enjoyable and insightful.
His online course Balance Your Ayurvedic Diet in a Week
provides tools for gracefully healing with Ayurveda to thousands.
John also directs Joyful Belly's School of Ayurveda
, which specializes in digestive tract pathology & Ayurvedic nutrition.
John and his wife Natalie recently published Explore Your Hunger: A Guide to Hunger, Appetite & Food
John's interest in Ayurveda and digestive tract pathology was inspired by a complex digestive disorder acquired from years of international travel, including his public service work in South Asia.
John's commitment to the detailed study of digestive disorders reflects his zeal to get down to the roots of the problem. His hope and belief in the capacity of each & every client to improve their quality of life is nothing short of a personal passion.
John's creativity in the kitchen and delight in cooking for others comes from his family oriented upbringing.
In addition to his certification in Ayurveda, John holds a bachelor's degree in mathematics from Harvard University.
John enjoys sharing Ayurveda within the context of his Catholic roots,
and finds Ayurveda gives him an opportunity to participate in the healing mission of the Church.
Jesus expressed God's love by feeding and healing the sick.
That kindness is the fundamental ministry of Ayurveda as well.
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I've been eating this all week and it's really yummy... very filling and it gives me energy for the day.
- Amy Valladares, Ny, NY 02-14-12
can u eat this with nan bread or papadams???
- Catherine Harrison, Kingaroy, QUEENSLAND 02-19-12
Nan bread is made of wheat, which may nullify some of the cleansing effects of the kitchari. Papadams are made of lentils and are very suitable to cleansing. Both are tasty!
Would substituting quinoa for the rice make this even 'more' of a Kapha-reducing dish; or would it ruin the taste/texture/etc. of the original recipe? Cheers!
- David, Fairfield, CT 09-01-12
@David - Quinoa is an excellent substitute, and probably more Kapha pacifying than regular rice, although we're splitting hairs here. The firm texture of the quinoa changes depending on how you cook it - how much water, etc. Thanks for asking!
Can you use olive oil instead of ghee?
- Andrea Perry, Flossmoor, IL 07-07-13
I love khichurri. Can we substitute brown rice for white rice?
- Bd, CA 10-14-13
Yes, you can substitute brown rice for white rice, and olive oil for ghee. These recipes are merely suggestions. Innovate at will but use the gunas, nature's healing qualities, to make sure it is still healthy for you.
What? No turmeric? It's one of my favorite spices...and its color is gorgeous.
- Alison, Grass valley, CA 01-01-14
I made this for the first time last week; very tasty! However, I found it took a lot longer to cook than the 25 minutes (about 50 mins). The rice was still quite firm at 25 minutes. Should the rice be cooked on its own first and then added in?
Alison- Add turmeric if you like!
- David McKaig, Swannanoa, NC 01-09-14
How many calories in this delicious food!
What do you mean by "grind the ginger, etc." Grind? What about turmeric? Can you add dates?
- Victoria, Istanbul, NY 01-26-14
mortar and pestile for grinding the ginger with the other spices. I like this recipe but i have to say it sugguests ALOT of ghee! I use less than what the recipe says and it feels better for Kapha dosha. Banyan Botanicals also has a recipe for kapha reducing kitchari i switch back and forth between the two.
- Lauren Aiyana, NC 01-27-14
Can I use Jasmine rice in place of the Basmati?
Valerie- Certainly you can....experiment!
- David McKaig, Swannanoa, NC 01-30-14
I added turmeric-fantastic!
When would you want to avoid having kitchari?
- lk62087t#, OR 04-03-14
- David McKaig, Swannanoa, NC 04-03-14
I can't wait to make this yummy :-)
Delicious and satisfying!
Alyssa.....1. Use split mung bean if possible. Soak the mung beans for several hours before cooking and drain. Add 6c water and bring to a boil, scooping off any foam that forms on the top. Then, strain out the liquid, and add another 4c of fresh water to the mung dal.
- David McKaig, Swannanoa, NC 05-21-14
After to add the 4c of fresh water do you then boil foe the 1-3 hours to create to broth?
- alyssa, Waukesha, WI 05-21-14
Pretty good, though I had to add a LOT of water to the recipe -- though I may have read it incorrectly. I also used some vegetable broth in cooking the beans -- not sure if that's an acceptable addition, but I haven't found a recipe that uses water instead of broth that tastes good to me. Filling!
Where do the bay leaves and cloves come in? I see them in the ingredient list, but not in the instructions. I'm thinking I would boil the bay leaves with the mung beans and add the cloves to the ground spices? Thanks!
I feel like the mung beans and rice would cook better if they were boiled at the same time... my rice majorly stuck to the pot.
After adding the new 4 c of water do you continue boiling for 1-3 hrs, or just let it soak that long? If t is boiling... that seems like a lot of energy, and time to expend. Could I soak them overnight drain, boil, and puree to dissolve them quicker? Also, should I add something like coconut milk for a pitta aggravation, or just less spices?
I have never cooked with mung bean before - i boiled some last night and i am eating them in a dish with lots of veggies.
do they really disintegrate into water? or do they just remain at the bottom? thanks! cannot wait to try! i need to lower my kapha which has been dominant lately :)
- Alissa, Brighton, MA 04-08-15
In order to "be a kitchari" legums and grains must be cook together.however you can soak your rice for 2 hours before your mix it with the moong dals (if you soak your rice overnight it will take only 7 minutes to be done)
- sonia tigero, Hollywood, FL 03-19-16
You low boil the mung for 1-3 hours. Use less spice for Pitta.
I find it a little confusing that for a recipe that is supposed to be Kapha reducing, that every ingredient has an exclamation mark which indicates that these ingredients aren't particularly suited to a Kapha reducing diet. Can you clarify........
- Tamara Macginty, Cloughjordan, WA 12-26-16
The exclamation points represent foods that are not ideal for you personally based on your Joyful Belly quizzes. There are only 4 ingredients on the list with a line through Kapha - Basmati rice, ghee, salt and water. Each is used in a minimal amount and balanced with digestive spices that make this dish overall balancing for Kapha.
- Kimberly Kubicke, Asbury park, NJ 12-26-16
Can you please list the nutritional information for this recipe? I think that if we are all about diet, it is imperative that we also disclose this information, don't you?
Ayurveda doesn't measure food in terms of calories or grams of fat. It looks at food in terms of taste and qualities which we have included above.
- Kimberly Kubicke, Asbury park, NJ 09-19-18