Kitchari: A Nourishing Ayurvedic Dish for Brain Health

 

Kitchari is a traditional Ayurvedic meal made from rice, mung beans, and warm spices that helps support brain health, recovery, and overall well-being.

 

Why Kitchari is Beneficial for Brain Health

 

• Easy Digestion: It is exceptionally gentle on the stomach, freeing up your body's energy to focus on healing and recovery.

   

• Nutrient-Rich: It provides a balanced mix of protein, carbohydrates, and fiber to fuel steady brain function and energy.

   

• Anti-Inflammatory: Spices like turmeric and ginger contain powerful properties that help calm inflammation in the brain.

   

• Mind-Calming: The grounding nature of the dish and its warming spices help reduce stress and soothe the nervous system.

   

• Detoxifying: It helps clear out toxins gently, supporting clear thinking and optimal bodily function.

   

How to Incorporate Kitchari into Your Diet

 

• Regular Consumption: Enjoy it two to three times a week, especially when you are feeling stressed, tired, or recovering from illness.

   

• Customize Your Bowl: Experiment with different spices and vegetables.  Beyond simmering veggies right in the pot with the rice and beans, you can also separately sauté or roast your favorite vegetables and fold them into your finished kitchari for extra texture and flavor.

   

• Practice Mindful Eating: Savor each bite slowly while paying attention to how your body feels.

   

By adding kitchari to your routine, you can naturally nourish your mind and body.  Always consult with a healthcare professional or Ayurvedic practitioner for personalized guidance.

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Basic Ayurvedic Kitchari Recipe

Kitchari is a simple yet powerful Ayurvedic dish that is easy to digest and nourishing for the body and mind.

 

Here's a basic recipe:

1 Serving

Ingredients:

• 1/8 cup split yellow mung beans or green mung beans (rinsed & soaked for several hours if using green mung beans)

• 1/8 cup white basmati rice, rinsed

• 1 cup water 

• 1 teaspoon ghee (clarified butter) or olive oil

• 1/2 teaspoon Penzeys Now curry powder

• 1/2 to 1 inch ginger root, peeled and finely chopped or minced 

• 1/4 teaspoon ground turmeric

• 1/8 teaspoon ground cumin 

• 1/4 teaspoon ground black pepper

• 1/4 teaspoon Himalayan pink salt 

• 1 cup of cleansing vegetables & leafy greens, chopped (hard vegetables like carrots or squash should be chopped small; leafy greens should be reserved for later) - chose up 2-3 vegetables or greens 

• 3 to 4 stems and leaves of fresh cilantro or spring onions, finely chopped

• 1/2 tablespoon ghee for topping

• 2-3 tablespoons cilantro chutney (recipe below) for topping (optional)

• Himalayan pink salt, to taste for serving

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Instructions:

1. If using green mung beans soak the green mung beans: Rinse the green mung beans and then soak in water for at least 2 hours, or overnight. This helps improve digestion.

2. Temper the spices: Heat the ghee in a small pot over low-medium heat. Add the curry powder, ginger, turmeric, cumin, and black pepper. Stir for a few seconds until fragrant.

3. Toast grains and hard vegetables: Drain the soaked mung beans. Add the mung beans, rice, and any hard, dense vegetables (such as diced carrots or squash) to the spices. Toast everything together for 10 to 20 seconds.

4. Simmer: Add the 1 cup of water to the small pot.  Increase the heat to medium-high and bring to a boil, then reduce heat to low and simmer, covered, for 15-20 minutes.

5. Add greens: Stir in any delicate leafy greens or soft vegetables, re-cover, and simmer for an additional 5 minutes, or until the grains and all vegetables are tender.

6. Season and serve: Remove from stove.  Add cilantro or spring onions and salt to taste.  Serve hot with a dollop of ghee.

7. Optional: Add cilantro chutney (below) to taste.

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Customization Tips:

• Add vegetables and leafy greens: You can add a variety of vegetables to your kitchari, such as carrots, celery, spinach, leeks, Brussels sprouts, shallots, scallions, mushrooms, cauliflower, broccoli, asparagus, bok choy, green beans, fennel, Swiss chard, beet greens or other non-starchy cleansing vegetables of choice.

• Top with herbs: Fresh herbs like cilantro, parsley, or mint can add a refreshing flavor to your kitchari.

• For a lighter kitchari: Replace the rice with 1/8 cup quinoa; replace the vegetable and greens with only 1 cup finely chopped leafy greens: lettuce, spinach, kale, chard, arugula, beet greens, leeks, or cilantro.

• To save a little time: I sometimes use Trader Joe's Dorot Gardens Crushed Ginger Cubes found in the frozen foods section.

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Ayurvedic Cilantro Chutney Recipe

A refreshing and digestive chutney, perfect for balancing Pitta dosha.

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Ingredients:

• 1 bunch fresh cilantro, stems and leaves

• 1 inch piece of ginger, peeled and sliced

• 1/4 cup lemon juice

• 1/4 cup shredded coconut or chopped walnuts

• 1 teaspoon maple syrup 

• 1/4 cup water 

• 1/8 teaspoon Himalayan pink salt (adjust to taste)

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Instructions:​

1. Blend the Ingredients: In a blender, combine cilantro, sliced ginger, lemon juice, coconut or walnuts, maple syrup, salt, and water. Blend until smooth.

2. Serve: Serve immediately with your favorite Indian meal, or store in an airtight container in the refrigerator for up to 3 days.

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Tips:

• Add a Cooling Element: For a more cooling and Pitta-balancing chutney, add a few mint leaves to the blender.

• Use as a Dip: This chutney can also be used as a dip for chips, crackers, or vegetables. ​