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Kitchari - the "perfect food" in Ayurveda. Excellent for a winter cleanse--full of protein yet easy to digest, and so flavorful!

Kitchari - Ayurvedic Cleanse

A flavorful kitchari, perfect for an Ayurvedic cleanse. Full of protein, yet easy to digest.
Course Main Course
Cuisine Indian
Keyword cleanse, indian, kitchari ayurvedic, main course
Prep Time 8 hours
Cook Time 1 hour 30 minutes
Total Time 9 hours 30 minutes
Servings 6 people
Calories 426 kcal
Author Cheryl Malik


  • 1/2 cup of dry green mung beans
  • 2-3 tablespoons ghee (clarified butter) or coconut oil
  • 1 tablespoon black mustard seeds
  • 1 tablespoon yellow mustard seeds
  • 1 tablespoon fennel seeds
  • 1 tablespoon turmeric
  • 1 tablespoon cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon fresh cracked black pepper
  • 1/2 teaspoon of cinnamon
  • 2- inch piece of fresh ginger root , grated
  • 1 cup good quality Indian basmati rice
  • 1/2 cup of dry mung dal (split yellow lentils)
  • 4-6 cups water (the more water the soupier it will be)
  • 6-7 cups assorted vegetables (I often use sweet potatoes and other veggies I have on hand)
  • 1 piece strip of kombu seaweed
  • 1 tablespoon Himalayan pink sea salt (or regular sea salt)
  • 1 bunch one bunch fresh cilantro , chopped, divided


  1. The night before, wash the mung beans and soak them in water overnight (this helps with digestion, which we are all about!).
  2. In a large skillet or wok, melt the ghee or coconut oil until it’s warm and liquid. Add the black mustard seeds, yellow mustard seeds, and fennel seeds to the ghee and sauté until you hear the seeds being to pop. Quickly add the spices (turmeric, cumin, coriander, black pepper, and cinnamon), fresh ginger, rice and mung dal to the mix. Coat the rice and beans with the spices and seeds. Do this quickly so as not to burn the spices!
  3. Slowly add in 4 cups water, then add the vegetables and kombu and lightly stir all ingredients. Bring to a boil, then lower heat, cover and cook for about 45 to 60 minutes, or until lentils and vegetables are both soft.
  4. Stir in the salt, taste, and correct seasonings. Stir in about 2/3 or so of the fresh cilantro and garnish with remaining chopped cilantro and melted ghee or coconut oil.

Recipe Notes

Garnish with chopped cilantro and melted ghee.

Nutrition Facts
Kitchari - Ayurvedic Cleanse
Amount Per Serving (6 g)
Calories 426 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 4g25%
Cholesterol 13mg4%
Sodium 1271mg55%
Potassium 744mg21%
Carbohydrates 74g25%
Fiber 14g58%
Sugar 2g2%
Protein 18g36%
Vitamin A 9398IU188%
Vitamin C 21mg25%
Calcium 121mg12%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.