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How to Make Kitchari

Kitchari is a time honored way of giving your bowel something easy to digest  There are many different ways that people make their kitchari and the below recipe is after years of my own trial and error and I think represents the most medicinal approach to kitchari  How long you do a kitchari monodiet is up to you but at least one week…longer based on agni  If you’re having challenges with diarrhea, constipation, or a combination then agni is clearly challenged and even 2-3months may be necessary until agni is reestablished  Over a prolonged  period of time kitchari may be constipating so use prunes to help maintain gut peristalsis

Kitchari is commonly suggested when going through detoxification periods or preparing for panchakarma  Cravings will clear as you continue to use it


Do 3 months of a kitchari monodiet on a regular basis and it will change your cravings and digestion and life forever


Materials(each is spefically important)…all are in the store

            Small split mung dal


            Spices(fennel seed in powder or seed, hing, turmeric, coriander, cumin, fresh ginger)

            Basmati rice 

            Vegetables according to season and energy makeup


Four Basic Steps


1  Place 1 cup split mung dal to 6 cups boiling water and cook until soft and almost formless

If you want it more or less watery, add more or less water…as cooking progresses will need to add more water

Can add small amount of white chicken or buffalo if you feel you need it while cooking the dal…meat doesn’t have to be cooked separate from the dal as it cooks in the boiling water

At the end of cooking after the below spice mixture is added you can add green leafies such as kale to the dal if you like

Don’t use a pressure cooker

You can soak the dal overnight with or without ajwain seeds but it’s not necessary

If you cook on too high a heat this will foam badly…even boil over….so slow prolonged moderate heat….when the dal is breaking down turn down the heat even more to prevent spattering

2  In a separate skillet(preferably castiron)

2-3T ghee

2t fennel seeds or fennel powder(if you have an electric seed grinder)

3t mustard seeds(optional according to instructions)…if diarrhea do not add

When the fennel seeds are brown and/or the mustard seeds are popping add

When seeds are brown add

2t turmeric powder

2t cumin seeds or cumin powder

2t coriander powder

1 pinch of hing(asafetida….hard to find Amazon is best place)

Add 2T chopped ginger (approximately 1-2 inches of ginger root) to the above mixture to soak up the residual ghee and cook in the other spices

Don’t overcook ….this cooking step should only take five minutes on moderate heat

Add this mixture when the dal is soft and beginning to fall apart

3  Boil vegetables based on your energy makeup

This is done separately and added to the below rice and dal mixture when ready to eat along with below condiments  The choice of vegetables can be determined by looking at  Nightshades(tomato potato eggplant) should be avoided during the fall(Sept through December)

4  Basmati rice or Quinoa  

1cup basmati rice or quinoa in 2cups water ….boil off water and off the heat before the grain begins sticking to the pan  This leaves enough water for the dehydration that occurs with refrigeration


Serve mung dal/spice mixture and veggies over basmati rice

Salt and lime to taste

Can add cut cilantro leaf, unsweetened coconut, sunflower seeds, cashews, skinless almonds, extra ghee, or mustard for taste

When reheating in a saucepan use 1T ghee to help lubricate the pan…mix the above ingredients together…add water as desired as refrigeration tends to dehydrate the mixtures


All above step cooked ingredients stored separately in the refrigerator for maximum 48hours…bring together for heating for meals placing in bowl or thermos for work…. then discard and start again


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