Food For Your Soul

Kitchari is a one pot Indian stew.  It is often used in Ayurveda for cleansing and bringing the body back into balance. It is warm, grounding and good for digestion. There are numerous recipes for Kitchari, you can add or delete ingredients as you prefer.  Enjoy!

3/4 cup basmati rice, washed
3/4 cup split mung beans or red lentils or yellow mung dal –  washed
8 cups water or vegetable broth or a combination
1 Tbsp ghee*
1 tsp cumin seeds

2 Tbsp ghee*
1 tsp each – ground turmeric, cumin, coriander,  mustard seeds, and sea salt
1/2 tsp each hing (asafoetida), cayenne pepper, (cardamom, cinnamon, pepper and cloves can all be added too!)
2 Tbsp fresh grated ginger
1/2 onion, chopped small
2 cloves garlic, minced
2 cups fresh chopped vegetables (carrots, zucchini, celery, green beans, tomatoes …)
2 cups fresh chopped greens (spinach, kale, chard…)

Optional garnishes – chopped fresh cilantro, yogurt, fruit chutney…

In a soup pot, heat 1 Tbsp ghee and add cumin seeds. Brown lightly, then add the rice and mung beans, stirring to coat. Add water or veg broth and  bring to a boil. Cover and simmer for 45 minutes.

In a small skillet, heat 2 Tbsp ghee and add all dry spices. Saute a few minutes, then stir in onion, garlic and ginger.

Add the spice mixture, veggies and greens to the rice and mung.

Cover and cook 20 minutes longer.. watch that there is enough liquid, add as needed. This should not be brothy, it will be hearty like a stew.

Serve with garnished of your choice.

*For vegan diets, replace ghee with olive , coconut or sunflower oil.

There are so many recipes for Kitchari out there, uou can add or delete vegetables and spices as you desire. It’s delicious with just the lentils and rice.
Sometimes I even add a can of coconut milk, yum!

Spring Kitcharee Chutney

Photo by Ayurvedic Cooking


  1. This recipe sounds just up my alley! I’ll have to try it this winter season. Perfect comfort food!

  2. My partner fed us all Indian food for years, and I long ago discovered that I am drawn to this dish when I’m feeling under the weather. I didn’t know about it in the context of seasonal purification, though. I love it when tradition steps up to ratify my experience. Thanks for both the recipe and the instruction!


  1. […] us know if you make any of them by connecting on my Facebook Page.  Also, check out my recipe for Kitcharie from last […]

  2. […] Ayurveda it is common to eat a simple diet of kitcharie and vegetables for a week or so each fall and spring to remove the toxins and give the body a […]

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