Kitchari is a stew type meal that is prepared from basmati rice and split mung dal. During a cleanse, appropriate vegetables provide texture, flavor, and an important source of fiber. Kitchari is very easy to digest, which makes it a wonderful food for any cleansing regimen. It allows the digestive system to rest, allocating extra energy to the body’s natural detoxification processes. The quantities in this recipe provide a good starting point for a day’s supply of kitchari, but as you learn your preferences and habits, you are welcome to adjust the quantities to better fit your needs.
Kitcheri
1 cup white basmati rice
1 cup green mung dahl
2 tablespoons ghee
¼ teaspoon black mustard seeds
½ teaspoon cumin seeds
½ teaspoon fennel seeds
1 pinch hing or fresh garlic
1 teaspoon fresh grated ginger
½ teaspoon turmeric powder
1 teaspoon natural mineral salt
4 cups water, depending on how soupy you would like your kitcheri.
2 cups easily digestible vegetables (such as asparagus, carrots, celery, green beans, summer squash, sweet potato, or zucchini)
Soak the split mung dal overnight (or for at least four hours). Strain the soaking water, combine with the rice and rinse the mixture at least twice, or until the water runs clear, and set aside.
In a medium saucepan or soup pot, warm the ghee over medium heat. Add the black mustard ,cumin and fennel seeds and sauté for a couple of minutes, until the seeds begin to pop. Then add garlic and ginger. Do not let it burn.
Add the turmeric and salt. Stir briefly, until aromatic. Stir the rice and dal mixture into the spices and sauté for a few moments, stirring constantly. Add the 4 cups of water, turn heat to high, and bring to a boil. When the soup comes to a boil, reduce heat, cover, and simmer for about forty minutes.
Meanwhile, cut your vegetables into small, bite-sized pieces. About halfway through the kitchari’s cooking process, stir in the vegetables and allow the stew to return to a boil. Ot steam the vegetables separately. Continue to simmer until the rice, dal, and vegetables are fully cooked. Remove from heat, cool, and serve.
Note: some vegetables, such as sweet potatoes, might require more cooking time and may be added earlier, if necessary.
Aim to have very little water remaining when finished. The consistency should be that of a vegetable stew as opposed to a broth. While you want the beans, rice, and vegetables to be thoroughly cooked, excess water and over-stirring can cause the ingredients to become thick and gummy.
For Pitta, dry coconut can be added directly into the kitcheri. Add it in when you are adding the rice and dahl to the spices.
Garnish the kitchari with your choice of fresh cilantro, coriander chutney, and sesame chutney. Enjoy!
Kitcheri #2
More kapha pacifying
1 cup white basmati rice
· 1 cup yellow orr green mung dahl
2 tablespoons ghee
½ teaspoon cumin seeds
½ tsp. fennel seeds
1 tsp coriander seeds
1-2 cloves
½ teaspoon turmeric powder
½ tsp cinnamon powder
1 pinch black pepper
1 teaspoon natural mineral salt
4-cups water,
1-2 cups easily digestible vegetables (such as asparagus, carrots, celery, green beans, summer squash, broccoli, or zucchini-dry coconut can also be added)
Soak the split mung dal overnight (or for at least four hours). Strain the soaking water, combine with the rice and rinse the mixture at least twice, or until the water runs clear, and set aside. In a medium saucepan or soup pot, warm the ghee over medium heat.
Add the cumin, coriander and fennel seeds and sauté until they pop and you smell them. Add the rice and dahl. Stir well. Then add the water. Add the turmeric, cinnamon, cloves and black pepper. Stir briefly, until aromatic and bring to a boil. When the soup comes to a boil, stir in the salt, reduce heat, cover, and simmer for about thirty minutes or until cooked.
Meanwhile, cut your vegetables into small, bite-sized pieces. About halfway through the kitchari’s cooking process, stir in the vegetables and allow the stew to return to a boil. Or steam the vegetables separately. Continue to simmer until the rice, dal, and vegetables are fully cooked. Remove from heat, cool, and serve. Keep vegetables to a minimum.
Note: some vegetables, might require more cooking time and may be added earlier, if necessary. Also do not eat the clove pods!
Indian Barley Pilaf
¼ cup butter
1 onion, diced
1 ½ cups pearl barley
½ teaspoon ground allspice
½ teaspoon ground turmeric
¼ teaspoon curry powder
½ teaspoon salt
⅛ teaspoon ground black pepper
3 ½ cups chicken broth
¼ cup slivered almonds
Melt butter in a large skillet placed over medium-high heat. Add the onion and barley; cook, Melt butter in a large skillet placed over medium-high heat. Add the onion and barley; cook, stirring frequently, until the onion begins to soften, about 5 minutes. Stir in the allspice, turmeric, curry powder, salt, and black pepper. Pour in the chicken broth, and bring to a simmer. Reducee to low and cook until barleey is cooked about 30-40 minutes
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Oatmeal is one of the great "healthy" breakfasts for good reason: It's cheap, quick, and full of the nutrients you need to start the day off right. Unfortunately, oatmeal can also be super underwhelming. Nobody wants to eat the same thing every day, especially when it's a bowl of sorta-gluey beige mush. Luckily, it doesn't have to be that way. With the right choice in cooking liquid, plenty of toppings, and a bit of technique, oatmeal can be straight-up dreamy. Here are some of the BA staff's favorite ways to make oatmeal live up to its fullest, most delicious, potential.
Soak your oats—even if it’s just on your way to work. Soaked oats cook faster and won’t boil over in the microwave as quickly.
Use an unexpected, savory cooking liquid like chicken stock, vegan broth or dashi for a warming, umami-packed breakfast.
Drizzle some of your morning chai into the oats (or use a premixed concentrate like Dona Chai) for nuanced, aromatic oats. Or, replace your usual cooking liquid with herbal tea for a perfumed flavor.
Add other grains like millet, amaranth, and buckwheat for diversity