Kitchari is viewed in Ayuverdic principles to be one of the most nourishing foods to consume. It is a complete protein with complimentary spices to enable ease of digestion. Many cleanse programs advocate consuming just kitchari for 3-7 days as a digestive reset.


  • ½ cup basmati rice

  • 1 cup mung dal (split yellow)

  • 6 cups (approx.) water (optional: use all bone broth or half water/half bone broth)

  • ½ to 1 inch ginger root, chopped or grated

  • a bit of celtic salt salt (1/4 tsp. or so)

  • 2 tsp. organic ghee or coconut oil

  • ½ tsp. coriander powder

  • ½ tsp. cumin powder

  • ½ tsp. whole cumin seeds

  • ½ tsp. mustard seeds

  • ½ tsp. turmeric powder

  • 1 and ½ cups assorted vegetables (optional


  • Soak both the mung dal and the rice in water for at least 8 hours. This step reduces the level of phytates, which are substances that can bind with nutrients, preventing them being absorbed. It also facilitates ease of digestion.

  • Drain and rinse until the water runs clear.

  • In a large saucepan sauté the seeds in the ghee or coconut oil until they pop. Then add the other spices. Stir together to release the flavours.

  • Stir the drained grains into the sautéed spices

  • Add 6 cups of water/ broth/ stock to the rice and dal and cook covered until it becomes soft, about 20 minutes.

  • Optional to add chopped vegetables here

  • Also optional to add a can of coconut milk which provides a creamier taste

  • Add Celtic sea salt to taste and serve, topped with chopped herbs and a side of pappadams

  • Keep in a container in the fridge or portion off into one meal size dishes and freeze extras for later

Image from Chalkboard Magazine

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