Kitchari of Amazement
Kitchari is a traditional indian soup or stew made with aromatic digestive herbs, ginger, sprouted mung beans, and rice. Soups and stews are easily digested so enjoying this meal in the spring where there is much congestion can ensue the digestive system isn't burdened by heavy and wet foods. For a simple cleanse to give your digestion a break enjoy kitchari twice a day for 2-3 days. This will ensure there is no undigested food clogging the digestive tract that will most likely promote congestion, weak digestion, and could potentially turn into a spring cold. Kitchari can also be a nice light fresh dinner to share with friends and family.
So bear with me as I don’t ever measure. So each batch of kitchari is different!!
- Assorted spices (fennel, coriander seeds, cardamom, cloves, ground tumeric, cumin seed, black/yellow mustard seed, and salt to taste)
- 3 tbs minced ginger
- ¼ cup ginger juice
- 2 large leeks
- Any seasonal greens available
- a bunch of fresh cilantro
- 3 cups germinated organic mung beans
- 4 cups femented organic brown rice
- ½ cup ghee (clarified butter) or substitute Coconut oil
- optional can of organic coconut milk for creamy result
- 10 cups of love
To prepare the beans and rice: Germinating the mung beans takes 2 days. Soak mung beans in water and leave on counter rinse them in cold water daily. They will show signs of sprouting after 1-2 days. Fermenting the rice only takes 24 hours. Soak rice in water overnight, then rinse and let sit on your counter covered with a towel or cheese cloth so the air get to it. Rinse well before using. This process will neutralize phytic acid and enzyme inhibitors increasing vitamin content, particularly B vitamins. Tannins, complex sugars, gluten and other difficult-to-digest substances are partially broken down into simpler components that are more readily available for absorption during germination. In simple terms soaking, germinating, and sprouting grains and legumes make them easy to digest!
To cook the Kitchari: First heat the ghee or coconut oil in large stock pot. Add in assorted spices (ground in mortar and pestle except mustard seeds) and toast until mustard seeds start to pop. Add in minced ginger, then chopped leek. Simmer until leeks are tender. Add rice and mung (rinse well) with 8-10 cups of water. More water for soupier kitchari, less for a thick kitchari. Simmer until rice and mung are tender or your desired consistency. At this point for a creamy variation you could add a can of organic coconut milk. Lastly add in ginger juice (this will make the whole thing incredibly nice on you digestion). For a creamier/full fat version simply add more ghee/and or a can of coconut milk while cooking.
Be sure to prepare in a mindful loving way. So the resulting food will be nourishing to whomever receives it. You can garnish with some fresh cilantro, or any seasonal greens available. The heat of the hot kitchari will steam the greens to a digestible state (raw greens are hard to digest)
Peace and Love