Kapha Reducing Kitchari

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Kapha Reducing kitchari is a great meal for kapha season which is in late winter to early spring. But if you are a kapha, or in the kapha season of your Monthly Cycle (I am writing an article all about what to eat and do throughout a womens cycle). Eating foods that are more kapha friendly is definitely a must. 

Moreover, if you are Kapha dominant, know there is an emphasis on Pungent in the form of fermented jalapeños! A good portion of the month this is a bad idea for my vata and pitta doshas. But at the beginning of my cycle the body is spring cleaning and is able to tolerate the “Pungent” taste a little more. For this I rejoice! Because sometimes a girl needs a little spice in her life!

In regards to the inspiration of this recipe, it is originally from Svastha Ayurveda. Some thongs I did change was making it with steel cut oats instead of rice, adding fermented jalapeños and cayenne. Just adding pungent flavors like jalapeños and cayenne just really makes the flavors pop. This dish was so flavorsome I didn’t miss eating meat at all in this vegetarian meal. It’s  vegetarian because I added Ghee. However it can be made vegan by using sesame oil instead. 

What is Kitchari?

But for those who were wondering. What is Kitchari? Kitchari is a dish used a lot in cleanses and also after sickness. It is used as a first food for babies in India as well. You can also just eat it whenever you feel like it.

In addition this dish can also be made more friendly for the dosha that is out of balance. Though personally I can not really eat kitchari in the pitta or vata part of the month. I just need more dairy and meat.

What’s more in regards to meat and being a vegan, kapha is the only dosha that can truly be vegan and still thrive. Especially if we look at the physical traits of a Kapha which tend to have “dark eyes” and “hair”. In India where people have “kapha traits”, this is how many people eat a vegan and vegetarian diet.

This diet for Indians does well for them and helps them to thrive. In addition many other Asians who also have dark hair and eyes like kapha are also lactose intolerant which is a very kapha trait. On the otherside of things Vata or Pitta people who typically have blue, green or hazel eyes tend to thrive at least more on a vegetarian diet with dairy and eggs. Or a non vegetarian diet with dairy as well as meat. Think Switzerland, Germany, England, Scotland or Ireland. 

Looking to Our Ancestry

When it comes down to it where diet is concerned, we really should eat more as our ancestors did. And this will differ with all of us. My heritage is more English and Scottish with a little bit of Swedish or Scandinavian. I cannot thrive on a vegan diet for optimum health. But right after the vata season in my cycle I can have some vegan days with no ill effect because of high Kapha. But the rest of the month is more vegetarian and non vegetarian. 

To explore what you should be eating, look to your ancestors. Also take a dosha test, it will more than likely confirm the area where your ancestors came. Two sites that I have gotten the best results from are: joyful belly and the ayurveda experience. Joyful belly test takes awhile but it really tries to go through every part of your health and lifestyle. The ayurveda experience test is more quicker but still fairly thorough. But the main thing is that both will ask more questions about how you felt before you got sick, so you will get your core doshas not the one that is imbalanced such as “Kapha” for me.

Anyway I could run on about many of these topics, but I know you came here for a recipe. And no offense if you chose “the jump to recipe” button. I have done the same lol.  For more posts on ayurveda check out these two articles: Discovering Ayurveda , Finding Balance Through Ayurveda.

Kapha Reducing Kitchari

Makes 3 to 5

2 Tbsp ghee or sesame oil (sesame oil is lighter for kapha and vegan)

½ tsp cumin seed, whole

½ tsp Fennel seeds

⅛ tsp freshly ground black pepper

Fresh ginger (2 to 3-inch cube), finely minced or grated

2 Tbsp shredded coconut (use 1 tablespoon for Kapha)

½ tsp  turmeric powder

¼ tsp fennel powder

¼ tsp coriander powder

¼ tsp cumin powder. 

¼ tsp cayenne powder

8 cups unsalted bone broth, meat broth, or veggie broth – homemade is best! (substitute with water or use ½ broth and ½ water)

2 cinnamon sticks

1 cup whole mung beans, soaked overnight

¾ cup steel cut oats

1 small sweet potato, chopped (about 1½ cups)

1 medium carrot, chopped

2 to 3 medium kale leaves, stemmed and chopped

1 lemon or lime

¾ teaspoon pink salt, mineral salt, or sea salt

For garnish:

Chopped green onion (scallions)

Cilantro

Fermented jalapeños 

2 Tbsp Tahini to balance vata dosha (optional)

Recipe

1. Soak the mung beans overnight.  Strain and discard the soaking water.  Set aside. 

2. Mince the ginger and set  aside.

3. Melt ghee or sesame oil in a large saucepan over medium heat. Once hot, add the cumin seeds and fennel seeds, and black pepper.  Sauté for 2 minutes, stirring every 30 seconds.

4. Add in the shredded coconut and continue to sauté for 2 minutes, stirring every 30 seconds.

5. Add in the spices and sauté for an additional 1 minute, stirring constantly.

6. Add the broth and increase the heat to high; bring to a boil.

7. Once boiling, reduce the heat to medium-low and add the mung beans and steel cut oats. Cover and cook for 20 minutes. *Keep a slight crack in the lid to avoid overflow.

8. After 20 minutes, add the sweet potatoes, carrots, and kale. Cook for another 20 minutes over medium-low heat. 

9. Check on the Kitchari at 20 minutes. The beans should be split open, and the steel cut oats and veggies should be very soft.  

10. After the cooking process is complete, add in the fresh lemon or lime juice and salt. Stir together until everything is evenly blended.

11. Serve in a bowl. Garnish each serving with chopped green onions and shredded coconut for a delicious finishing touch.  Add more ghee, salt, or pepper as needed.

12. Enjoy!