Personally, I like to take the easy path when it comes to kitchadi. I rarely measure ingredients. I use a pinch of this, a dab of that and an approximate amount of beans and rice. And it always seems to come out A-OK!
To start, I either combine the rice and dahl in a strainer and rinse it several times, or I soak the mixture for a few minutes. Although many recipes call for cooking them separately, I rarely do that. I find a combination makes for an easier preparation. I generally use 1/3 dahl and 2/3 rice, or half and half in the mixture.
Next, I sauté my “spices of choice” in ghee. This generally includes one or more of the following: Fresh ginger, turmeric (great for a cleanse session!), cinnamon, black mustard seeds, cumin, fennel, coriander, cardamom, and hing (a mainstay in my meal preparations). Sometimes I add things like mint, coconut powder, basil, oregano, rosemary (yum), and/or tarragon. I might add other spices depending on the season, what is going on in my world that day, or any “hankering” I might be having.
If you are using mustard seeds, traditional Indian recipes will say to sauté the spices in ghee until you hear the mustard seeds pop. I have found that mustard seeds are sometimes too heating for my constitution, so when I do not use them, I judge the preparation time from the smell instead. The spices become noticeably aromatic.
After sautéing the spices, I fold the rice/dahl combination into the skillet. I then add water or vegetable broth (amount depends on consistency of the dahl—2 to 4 times the amount of rice and dahl) and bring the whole thing to a boil. At this point, I cover the skillet, reduce the heat and cook for 15 to 25+ minutes. If desired, I add chopped veggies about halfway through the cooking process. When the mixture is cooked, I add salt and pepper, a squirt of fresh lemon or lime juice, and sprinkle a bit of fresh cilantro on top before serving.
Here are some of the things I like to add to my kitchadi:
Fresh vegetables are always preferred. Ayurveda understands that the earth provides what our body needs for alignment. Seasonal and local foods are ideal during a seasonal cleanse.
- Root vegetables—Sweet potatoes, carrots and beets are coming out of the ground now, so they are great selections for this time of year:
- Carrots—good for the eyes and add a nice sweetness
- Beets—lovely for any seasonal cleanse since they are bile movers
- Sweet potatoes—these root vegetables are sweet and grounding. They are also full of fiber and a very good source of vitamin C, manganese, copper, pantothenic acid, potassium, phosphorous, and vitamins B6, B1 and B2. Eat them up! Sweet potatoes are especially good during an autumn cleanse.
- Winter squash—this anti-inflammatory food is high in fiber, several B-vitamins, vitamins A and C, potassium and other essential nutrients.
- Kombu—this is an edible kelp that is iodine-rich. Iodine has a strong connection with the thyroid (i.e., a lack of it can cause hypothyroidism). If you use a mineral salt, like I do, instead of processed table salt (which has iodine added), you may be lacking iodine. Plus, Kombu provides that umami savory flavoring found in Japanese foods. It adds a nice touch.
- Leafy bitter greens—these are great for detoxing the lymphatic system, but they can be Vata deranging in excess. Use sparingly in the fall. (These are better for a spring cleanse.)
- Plus…anything else in my hydrator!
Here are a couple of other thoughts:
As a general rule, the “soupier” your kitchadi is, the easier it is to digest. You can always add more water or vegetable broth (strictly a personal choice) to get the consistency you need. It is relatively easy to adjust the recipe to soothe a particular dosha**. For example:
- Vata—Use more water so the kitchadi is quite soupy. Cook for a good hour or more, and garnish lavishly with ghee and freshly ground black pepper. This is the best preparation style for a seasonal cleanse.
- Pitta—Reduce heating spices, such as mustard or dried ginger, ease up on the black pepper, and increase the fennel, coriander seeds and cilantro a bit. Again, use the longer cooking time (it helps settle Pitta).
- Kapha—Use the maximum amount of ginger, generous amounts of black pepper, extra of any of the spices that appeal to you, a slightly shorter cooking time, and a minimal amount of ghee and salt. You might also want the mixture to be a bit drier, so add less water or broth. Probably closer to 2 or 3 times the rice/bean volume.
**If you are unsure about what the doshas are and how they factor into maintaining alignment, please ask me about it during Tuesday’s class. Also, if you haven’t already, take some time to read through our Ayurveda Overview.
