This is the Spring Cleansing Kitchari that I came up with. It is fairly balanced between all the doshas, with focus on reducing Vata (Air/Wind and Ether/Space) and Kapha (Earth/Fat and Water). I personally eat Kitchari as a side dish (about 1/4 to 1/2 cup) with 1 to 2 meals a day, and accompany it with either a Chicken Breast (often seasoned with the same seasonings below, or a combination of some of them), as well as a side of peas done in Ghee, Turmeric, Lemon and Pepper. For breakfast, I use a different Kitchari recipe that is more bright and upbeat (which I will post later)
1 T Safflower Oil (best oil for Kapha)
1 tsp Mustard Seed
1/2 tsp Fennel Seed
1/2 tsp Cumin Seed
1/4 tsp Coriander
1/2 tsp Sesame Seeds
1/2 tsp Flax Seed
1/4 tsp Celery Seed
1/2 tsp Turmeric powder
1 tsp Ashwagandha
1/2 tsp Triphala powder
2 pinches Asafoetida (hing)
1/4 tsp Black Pepper
1 Tbsp fresh grated Ginger (for more Kapha reducing, use Dry Ginger)
1 Tbsp Lemon Juice
1 Cup White Basmati Rice
1/4 Cup Quinoa
1/4 Garbanzo Beans
1/2 Cup Mung Dahl Beans
4 Cups Filtered Water
Soak Rice, Quinoa, and both Beans in Water overnight (minimum 3 hours), then drain.
Put Oil into a big pot and turn to a Medium Low to Low heat and think about Pure Love while making this entire dish. Add Mustard, Fennel, Cumin, Coriander, Sesame, Flax and Celery Seeds. Wait for them to sizzle or start popping. Add fresh grated Ginger (wait on the dry) and Rice/Bean mixture and turn to Medium Heat. Stir and allow the oil and herb mixture to start penetrating into the rice and beans. After between 3 to 5 minutes, add the powder herbs; Turmeric, Ashwagandha, Asafoetida, Black Pepper, Lemon Juice (and dry ginger if that is what you are using). Allow to incorporate (stirring occasionally) for another 3 to 5 minutes, then add 4 cups of water, cover and turn to High heat until it begins to Boil then reduce to a medium-low/low heat for about 45 minutes while still covered, or until rice and beans are tender. You may need to add another 2 cups of water depending an altitude and humidity in your home.
If Congested: Skip the Ashwagandha
Stronger Kapha Reduction: add 1/2 tsp of Guggulu (as long as you don’t have concerns with your kidneys), 1/2 tsp Fenugreek and 1/2 tsp Musta/Nutgrass and 1/4 Cup Barly instead of Quinoa.
For Meat Eaters: Replace the Water with 4 Cups of Organic Free-Range Chicken Broth, and increase Turmeric to 3/4 tsp and Black Pepper to 1/2 tsp (this helps with digesting the animal proteins easier).
High Pitta People: Use Ghee instead of Safflower Oil, 1/2 tsp Mustard Seed and No Ashwagandha, and increase Garbanzo Beans to 1/2 cup.
Some Ayurvedic Notes/Highlights
Triphala: Balancing for all doshas, cleaning and detoxing for the colon, issues with gas, Kapha conditions, balances constipation and diarrhea, good for the eyes, diabetes and parasites.
Safflower Oil: one of the better oils during Kapha season. Good for circulation, the heart, immune boosting, contains Vitamin E. It is considered a laxative and great for difficult or delayed menstruation.
Asafotetida/Hing: Nice herb, but can be very stinky – though one of the best Vata spices! Great for abdominal issues (distention, pain, cramping, gas), issues with menstruation, anxiety, nervousness, vertigo, anxiety, hysteria, worry, depression, lethargy, cough, asthma, arthritis, headaches, nerve pain, paralysis, circulation; strengthens the heart… and also used for exorcism.
Garbanzo Beans/Chick Peas: Strengthening, increases reproductive tissues, helps the brain. Is a diuretic. Contains Calcium, Iron, Potassium and Vitamin A. Great during the summer (as hummus) as it helps to reduce Pitta/Fire/heat.