Soothing Summer Kitchari

We are at about the midpoint of summer. This is where folks often find themselves getting a little hot and bothered, irritable and irritated.

The heat and humidity have been a little relentless up here in Maine and all of that stickiness is building up in the system. I imagine it is the same where you are??

It may be time for a little kitchari reset. Let’s face it, most people aren’t digesting during the best of times, and when it’s super hot the digestion tanks even more. 

Give your system a break with this easy to digest kitchari, designed to boost your agni and balance out the heat. I’ve even included Instant Pot directions if you don’t feel up to boiling water on the stovetop. 

Chop a few vegetables, crush a few spices, and you will be eating a soothing meal in no time. Try it and see if it doesn't have you feeling soothed and taking it easy.

Why This Recipe is Good for Us:
 
In Ayurveda, mung beans are considered tridoshic, meaning they're beneficial for all three doshas (Vata, Pitta, and Kapha). They're especially good for balancing Pitta dosha, which is often aggravated in summer. Mung beans are:

• Easy to digest, making them an excellent protein source that doesn't overwhelm the digestive system

• Cooling in nature, which helps balance excess heat in the body

• Detoxifying and cleansing for the liver and blood

• High in fiber, supporting healthy elimination and gut health

 
Turmeric is a powerful herb in Ayurveda, known as "Haridra." It's considered beneficial for all doshas when used in moderation. Turmeric is:

• Anti-inflammatory, helping to reduce inflammation throughout the body

• A natural blood purifier, supporting liver function and detoxification

• Improving digestion and metabolism

• Balancing for Kapha and Vata doshas, while in moderation for Pitta

• Known to enhance the complexion and promote healthy skin

 
In Ayurveda, coconut oil is considered cooling and nourishing. It's particularly beneficial for Pitta and Vata doshas. Coconut oil:

• Helps balance Pitta dosha, making it ideal for summer use

• Supports healthy digestion and metabolism

• Nourishes and lubricates the tissues, beneficial for dry Vata conditions

• Promotes mental clarity and calmness

• Strengthens the immune system

• Can be used both internally and externally for its cooling properties

Soothing Summer Kitchari

Serves 6-8

1 cup yellow split mung beans (dal) (Soaked overnight, or for at least a few hours, and rinsed well)

1 cup white basmati rice (Rinsed well)

3-4 tbsp coconut oil

1 ½ tsp fennel seeds

1 ½ tsp coriander seeds

1 tsp cumin seeds

½ tsp black mustard seed

1 tbsp turmeric powder

½ -1 tsp black pepper

1 medium sweet (vidalia) or yellow onion

1 tsp salt, and to taste

¼-½ cup unsweetened dried coconut (Don’t use it if you don’t like it)

1 large or 2-3 small zucchinis or summer squash cut into 1 inch dice

6 cups water (4 cups for Instant Pot)

Lime wedges

Cilantro for garnish (optional, of course)

Pick through your beans to make sure there are no small stones masquerading as mung dal. Soak the beans for as long as you have. Soaking makes them easier to digest. In a pinch you can just soak them for as long as it takes you to do everything up until you add them to the pot. Rinse your rice well. I like to put it in a big fine mesh strainer and rinse that way, but everyone has their own method.

Crush the fennel, cumin, and coriander seeds in a mortar and pestle. Don’t have one?? You could grind them in a coffee grinder you have specifically for that purpose. You can also put the seeds into a plastic bag and go at it with something hard and sturdy. Paperweights can be useful for this purpose, so can rolling pins. (But, really get a mortar and pestle, it’s worth it. Make sure it’s stone, I have found the porcelain ones are challenging for seed grinding.) Don’t grind the mustard seeds. You could use pre-ground spices (and I have totally done this as a last resort), but the finished product will not be the same.

Heat the coconut oil over medium heat until it starts to shimmer, then add your fennel, cumin, coriander, and mustard seeds and stir. Allow them to cook until they become fragrant and the mustard seeds begin to pop a little. Then add the turmeric and black pepper and stir to combine. There should be enough oil that this mixture does not turn into a lumpy dry paste. Add more coconut oil to the pot if it seems necessary.. Cook for 1-2 minutes and then add the onion and salt. Saute until onions become translucent. To this mixture add the cut zucchini and dried coconut and stir to combine. Do not cook the zucchini too much here or it will be absolute mush at the end.

Now add the rinsed rice and saute until the rice starts to become a little translucent and begins to take on the colour of the dish, 1-2 minutes. Then add your soaked and rinsed mung dal and stir to combine. (If using an Instant Pot see directions below) To this, add your 6 cups of water. If you want to save time and have an electric kettle (trust me, if you have the space you should have an electric kettle), you can add boiling water. Stir to combine and taste for salt. Add more if necessary. Bring to a boil uncovered. Once boiling well, reduce to a simmer, cover, and LEAVE IT ALONE for 20-25 minutes. Don’t lift the lid until at least 20 minutes are up. If at 20 minutes you lift the lid and there is a lot of liquid still simmerring, you can replace the lid and let it go for another 5 minutes, checking in at the 2-3 minute mark depending on your liquid level.

Once the water has been mostly absorbed (about 80-90%) turn off the heat, leave covered and let set for 5 minutes. DO NOT STIR!! Stirring will lead to wallpaper paste consistency and sad eaters.

To serve, scoop into your favourite bowl and sprinkle with as much or as little cilantro as your heart desires. Squeeze a little lime juice into your kitchari, it’s lovely! May be eaten hot or room temperature. This is also good with a dollop of raita, which is a yogurt and cucumber chutney.

INSTANT POT DIRECTIONS:

Follow most of the above, using the saute function on your pot. I find that I often have to toggle between the lowest and medium settings as I saute, as one is a little too hot and the other a little too not. It is totally legal to do this. Add 4 Cups of water, make sure to taste for saltiness, and then cook on High Pressure for 3 minutes with a 10 minute Natural Pressure Release. Remember, do not stir the final product too much lest you end up with glop.