Kitchari is a traditional Ayurvedic dish that’s known for its ability to detox the body and balance all three doshas: vata, pitta, and kapha. The combination of rice and lentils provides all the amino acids needed to form a complete protein, and ginger is known for improving digestion. Turmeric is recognized for its anti-inflammatory and antioxidant properties, making this meal a synergistic healing powerhouse.
Yellow split mung beans contain 94mg of magnesium per 50 grams, or 23% of the US RDA. They are also rich in potassium, folate and thiamine. Using ghee is preferred in this dish, but for a vegan option, substitute a good vegetable oil. You can purchase ghee and dal in a major health food store or at your local Indian grocery store.
Qty Type Item
1 Cups Split Mung dal (yellow lentils)
2 Cups White Basmati rice
1 inch Fresh ginger root
1 small handful of cilantro leaves
2 T Ghee (clarified butter)
1/2 t Turmeric
1/2 t Coriander powder
1/2 t Cumin powder
1/2 t Whole cumin seeds
1/2 t Mustard seeds
2 Cloves Garlic (optional)
1/2 t Salt (rock salt is best)
1 pinch Hing (also called Asafoetida)
5-7 cups Water
*Note: For extra flavor, add Bragg’s Liquid Aminos after cooking.
Wash dal and rice together until water runs clear. Heat a large cast iron or stainless steel pot on medium heat then add ghee (clarified butter), next mustard seeds, tumeric, hing, whole cumin seeds, cumin powder, and coriander powder. Stir all together for a few minutes. Then add rice, dal and stir again. Now add the water, salt and bring to a boil. Cook for 10 minutes. Next turn heat down to low, cover, and continue cooking until both dal and rice becomes soft and well-done. Half way through you can add chopped vegetables such as carrots, beets, cauliflower, squashes, zucchini, spinach, kale, burdock, collards, dandelion greens or broccoli. The consistency should be slightly watery, so add water if necessary. The cilantro leaves can be added before serving.
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This article is for informational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. This article has not been reviewed by the FDA. Always consult with your primary care physician or naturopathic doctor before making any significant changes to your health and wellness routine.