The Kitchari Diet is highly observed as a mono diet during Panchakarma (Ayurvedic Detox and Rejuvenation). It is also recommended if one is afflicted with a debilitated digestive system. It can be consumed long term to rejuvenate the digestive tract. Please consult your Panchakarma, or Health Care Provider.
Kitchari refers to mixture; usually two grains of Yellow split dhal and basmati rice with a vegetable of choice. Mix with water to desired consistency.
Use vegetables such as zucchini, asparagus, bell pepper, onion, or sweet potatoes based on your dosha recommendations.
For Vata or Kapha, add ginger, cardamom spice. For Pitta eliminate mustard seeds.
• 1 cup Basmati Rice
• 2 cups Mung Dal (split yellow)
• 7 cups (approx.) Water
• a bit of Salt
• 2 Tbs. Ghee
• 3 tsp. Mustard Seeds
• 2 tsp. Cumin Seeds or Powder
• 2 tsp. Turmeric Powder
• 2 tsp. Coriander Powder
• 2 tsp. Fennel Powder
• 1 pinch Asafoetida (Hing)
If necessary, remove any stones from rice and dhal. Wash each separately. They are easy to cook if you soak them for a few hours in warm water.
Sauté all the seeds in the ghee until they pop. Then add all the other spices. Add the mung dhal and salt. Sauté for a few minutes till brown. Add boiling water, bring to boil, and then simmer until the dhal is almost tender.
Now prepare any vegetables that suit your constitution. Cut them into small pieces. Add rice and precut vegetables. Stir to mix, adding extra water as required. Bring back to boil, then simmer for about 15 minutes or until rice is fully cooked.
Kitchari mono-diet can lead to constipation if you are consuming for a long time, due to low fiber content. To ensure proper elimination, consider taking psyllium husks or seeds with water OR oat bran OR prune juice daily during your program. Or, consult your healthcare coach.
Teas for each Constitution
Vata Tea — equal parts ground ginger, cumin and coriander
Pitta Tea — equal parts ground cumin, coriander and fennel
Kapha Tea — equal parts ground ginger, cinnamon, and a pinch of clove or a pinch of cardamom
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