In Ayurveda, food is divided into three categories

• Poison is defined as anything that interferes with digestion.
  Medicine is anything we eat that supports digestion.
  Anything we eat that promotes satiety is considered neutral.

Kitchari is unique because it belongs to both the neutral and medicinal categories. Not only does it provide the body with nutrients, but its combination of spices also supports digestion. Kitchari is an ideal choice during times of physical stress, such as illness, periods of overwork, or seasonal transitions. It is also often consumed during and after pregnancy as part of a nourishing and rejuvenating diet. To ensure the best quality of energy for the body, Kitchari should be prepared on the day it is intended to be eaten and served hot.

Depending on the three types and qualities of Guna Dosha, the recipe uses different spices according to the season, our environment (Prani), and the individual’s Dosha and physical health condition. Therapeutic writing should never replace professional medical care or diagnosis.

Kitchari for Vata Guna Dosha – large and small intestines

Vegetables: carrots, garlic, sweet potatoes, beets, pesto, a little pepper and warming spices. Vata-soothing Kitchari is recommended in autumn and early winter, or whenever you seek greater calm and better intestinal health. Do not forget to include fresh fruits and vegetables from your local environment!

• 1 cup white basmati rice
  ½ cup yellow mung dal
  4 cups water (makes approximately three to four servings)
  3 tablespoons ghee
  1 teaspoon black mustard seeds
  1 teaspoon cumin
  1 teaspoon freshly grated ginger
  ½ teaspoon sea salt
  2 pinches hing (asafoetida)
  ½ teaspoon turmeric
  ½ teaspoon coriander powder
  ½ teaspoon cardamom powder
  5 cloves
  1 cinnamon stick
  2 bay leaves
  Several black peppercorns
  1 piece of kombu seaweed (may be replaced with a small amount of wakame – one “leaf” per pot of soup).

Peel and chop several types of root vegetables according to your preference, along with other vegetables such as carrots, garlic, sweet potatoes and beets. Cut them into bite-sized pieces.

Once the dish comes to a boil, add salt, hing, turmeric and seaweed and reduce the heat to medium-low. Cover and cook until everything is tender.

Once the dish is cooked, add a pinch of Hingvastak powder, an Ayurvedic spice blend traditionally used to support Vata digestion. Feel free to experiment with additional spices or add salt and black pepper after cooking to strengthen Agni, the digestive fire.

Steamed or sautéed vegetables are an excellent choice for balancing Vata. Alternatively, you can eat avocado with a little salt and lemon.

As an alternative, replace yellow mung dal with creamy urad dal. Urad dal is sweet, heavy, oily and mildly warming, which is traditionally considered beneficial for Vata. For an even better flavor, you can add a little chutney, but do not overdo it because it can be very spicy.

Kitchari for Pitta Guna Dosha – stomach

Vegetables: sprouts, mushrooms, broccoli, peas and zucchini, with freshly ground coriander. Pitta Kitchari is especially welcome in summer, or whenever you wish to soothe and support stomach health. Although Kitchari is a complete protein-rich meal, you can eat as much as needed to feel satisfied. During a cleansing period, you can occasionally replace the morning meal with oatmeal or seasoned barley.

• 1 cup basmati rice (you can substitute ½ cup black or brown rice)
  ½ cup green mung beans
  ½ burdock root (approximately 20 cm long), which can be replaced with 2 carrots
  1½ cups fresh green beans
  1 small zucchini
  2 tablespoons ghee
  ½ teaspoon fennel seeds
  1–2 tablespoons spice mixture.

Chop 1 large fennel bulb and a handful of fresh fennel leaves. Sauté them with the fennel seeds before adding the rice, then fry everything in ghee for one or two minutes. Instead of fennel, you can use celery, kale or a little sweet potato, and sprinkle everything with a mixture of fresh coriander and parsley.

• 1 teaspoon freshly grated ginger
  ½ teaspoon rock salt
  1 piece of kombu seaweed
  6 cups water.

Peel the burdock root or cut the carrots according to your preference. Chop sprouts, mushrooms, broccoli, zucchini and green beans into bite-sized pieces.

Add fennel seeds, the Kitchari spice mixture and ginger and sauté for one to two minutes. Add the rice and mung beans and fry for several more minutes. Then add the burdock root or carrots, green beans and zucchini and sauté for another minute.

Once the mixture comes to a boil, add salt and seaweed and reduce the heat to medium-low. Cover and cook until everything is tender. Add more water if necessary to achieve the desired consistency.

For additional support for the blood and liver, try adding bitter leafy vegetables such as dandelion greens or kale. You can also replace basmati rice with ½ cup black or brown rice, as in this recipe. Ghee can be replaced with high-quality coconut oil.

Kitchari for Kapha Guna Dosha – lungs

Vegetables: artichokes, kale, corn, spinach and cauliflower, with a little pepper and warming spices. Kapha Kitchari is soothing during winter and spring, or whenever you wish to support and improve lung health. Kapha responds well to light and warm qualities, aromatic spices and minimal use of oil. This version balances all three Doshas and is particularly soothing for Kapha at the end of winter and during spring.

• ½ cup mung beans
  ½ cup basmati rice (quinoa can be used instead of rice)
  1 cup spinach, steamed
  2 teaspoons ghee
  1 cinnamon stick
  2 cardamom pods
  3 whole black peppercorns
  2 whole garlic cloves
  1 heaping teaspoon freshly grated ginger or ginger paste
  1 tablespoon chopped coriander, including the stems
  ⅓ cup chopped carrots
  ⅓ cup peas
  ⅓ cup snow peas, halved
  ½ teaspoon natural rock salt
  1¾ cups water, or more as needed.

Once the ghee has melted and heated, add all the spices: cardamom, cloves, cinnamon and peppercorns. Sauté for approximately 30 seconds to release the aromas, but do not burn them. The mustard seeds will begin to pop, so keep a lid nearby to cover the pan if necessary.

Add the chopped carrots, peas, chopped coriander, a pinch of grated ginger and salt. Stir to combine the flavors for approximately one minute.

Then add the artichokes, kale, corn, spinach and cauliflower, along with a pinch of pepper and a pinch of allspice. Add the drained rice, mung beans and water. Stir gently and bring to a boil.

Reduce the heat to low and cover. Cook for approximately 15 minutes, then gently stir in the halved snow peas and continue simmering for another 7–10 minutes, or until the rice and mung beans are cooked and the water has been absorbed.

Turn off the stove and let the Kitchari rest, covered, for approximately 3-5 minutes so that it can absorb the remaining moisture.

Experiment occasionally – try using quinoa instead of rice, using the same quantity specified in the recipe. For steamed vegetables, use 1 cup of spinach. Greek yogurt can be served as a side dish.

Depending on the soaking time, more or less water may be needed. If the rice has been soaked for a longer period, less water may be required to prevent it from becoming mushy. If you allow the rice to steam after cooking, the cooking process continues and the rice becomes fluffier without adding additional water.

Ayurveda recommends the use of spices, particularly turmeric, cardamom, coriander, ginger, cinnamon and black pepper. You can add a pinch of salt and spices during cooking and another pinch toward the end.

For your Kitchari recipe, add your own taste, vision, aroma and love.

For a quality meal, add fruit to create a meal containing all six tastes. Garnish with fresh coriander and salt to taste. Consider Greek yogurt as a side dish. You can add sweet and sour cream for color and consistency. For an even better flavor, you can add a little chutney spread, which connects the dish with the cuisines of the Indian subcontinent.

Chutney spreads are prepared in many forms, such as tomato sauce, ground peanut relish, yogurt or curd, cucumber, hot coconut, spicy onion or mint sauce, and my favorite – mango chutney.

Basic Kitchari preparation

Wash the rice and mung dal and soak them three hours in advance, or leave them in water overnight. Drain the soaking water.

Heat the ghee in a pan over medium heat. Add the mustard seeds, cumin seeds and ginger and sauté for one to two minutes. Add the rice and mung beans and fry for several more minutes. Then add 4 cups of water and bring to a boil. Depending on the amount of vegetables and the number of servings, additional water may be added later.

Once the Kitchari comes to a boil, add the salt, turmeric, seaweed and remaining spices, then reduce the heat to medium-low. Cover and cook until everything is tender, approximately 20-30 minutes. Add more water if necessary to prevent burning. The consistency should be similar to a vegetable stew rather than a soup.

Kitchari is considered an ideal meal containing an appropriate amount of protein, while traditionally also being described as supporting deep cleansing and strengthening the body. It is a food that can be prepared to support recovery during periods of physical stress, although therapeutic claims should not replace appropriate medical treatment.

It can be prepared with a soupier or thicker consistency, depending on personal preferences. For example, the following ingredients make approximately three servings.

• 3 teaspoons ghee (clarified butter)
  1½ teaspoons mustard seeds
  1½ teaspoons cumin
  1½ teaspoons coriander
  1½ teaspoons ginger
  1½ teaspoons turmeric
  4½ cups mixed vegetables (pumpkin and peas)
  1½ cups mung beans or lentils
  3 cups basmati rice
  3 teaspoons salt
  5 cups water
  3 teaspoons chopped parsley for garnish.

Prepare the rice and mung beans separately. Ideally, soak the mung beans and rice in water overnight. Alternatively, they can be partially cooked beforehand.

When the water comes to a boil, allow them to soften according to your preferred level of firmness.

Cut the pumpkin or vegetables into cubes. In a pot, heat the ghee and add the mustard seeds, cumin and coriander, gently sautéing them. Then add the ginger and briefly add the turmeric.

Add the vegetables and stir to combine them with the spices and seeds. Then add the rice, mung beans/dal and water as desired. Season with salt, reduce the heat and cook for approximately 25 minutes, depending on the prior preparation of the rice, mung beans, peas and vegetables. When serving, sprinkle with chopped parsley and drizzle with lemon juice.

Classic Kitchari preparation

Traditional Kitchari cooking begins in a large pot in which ghee is heated and mustard seeds, cumin seeds and fennel seeds are sautéed until they begin to pop.

Then add turmeric, coriander and asafoetida, stirring quickly so that the spices combine with the ghee.

Add the rice and mung dal to the pot and coat them well with the spice mixture. Pour in the water and bring to a boil. Add salt to taste.

Reduce the heat to a gentle simmer and cover. Allow the Kitchari to cook for approximately 30-40 minutes, or less depending on the preparation of the rice and mung beans, until it reaches a porridge-like consistency.

Kitchari – soothe an upset digestive system.

Kitchari is traditionally considered a cleansing meal made from a combination of basmati rice and mung dal, which together provide a complete protein. The dish is seasoned with various spices, each traditionally valued for its own properties.

This meal is particularly recommended during seasonal transitions, especially at the beginning of spring, when Ayurvedic tradition considers the body to benefit from cleansing after winter.

The combination of rice and mung dal provides nutrients while remaining relatively easy to digest. This simple meal allows the digestive system to rest, which is considered important during a cleansing period.

The spices in Kitchari — turmeric, cumin, coriander and fennel — are traditionally used to support the body’s digestive and metabolic processes. Turmeric is valued for its anti-inflammatory properties, while cumin and fennel seeds are traditionally used to support digestion.

According to Ayurveda, Kitchari helps balance Agni, or the digestive fire, which is considered essential for the effective transformation of energy and absorption of nutrients. Maintaining balanced Agni is regarded as important for vitality and overall health.

It is often said that cleansing practices involving Kitchari can promote mental clarity and support mental function because of its light yet nourishing composition.

Kitchari is traditionally viewed not only as food but as a means of supporting balance between the body, mind and natural rhythms of the environment. It represents more than a simple meal; within Ayurvedic tradition, it is regarded as a nourishing food intended to restore and maintain balance.

Including Kitchari in your dietary routine, particularly during seasonal transitions, can be a nourishing practice. Enjoy this timeless dish as part of a balanced approach to food, well-being and mindful living.

Understand that the abundance of the universe is available to everyone, Prof. dr. Smajo Safić Gupta