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Kitchari recipe

Updated: May 13, 2022


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Kitchari is a dish that soothes the digestive system

because it is so easy to digest. It gives you vitality, strength and nourishment.

Kitchari is the food choice for a mono diet, or when doing a cleansing programme like Panchakarma. But it can be eaten when your digestive system needs a rest, a break. In Ayurvedic way of life, a mono cleanse diet is done once a week, using kitchari and fennel tea. It is said that a weekly mono diet with Kitchari, not only detoxifies but also contributes for the de-aging of the cells.


  • 1/2 cup basmati rice

  • 1 cup mung dal (split yellow)

  • 6 cups (approx.) water

  • 1/2 to 1 inch ginger root, chopped or grated

  • A bit of mineral salt or Himalayan pink salt (1/4 tsp.)

  • 2 tsp. ghee

  • 1/2 tsp. coriander powder

  • 1/2 tsp. cumin powder

  • 1/2 tsp. whole cumin seeds

  • 1/2 tsp. mustard seeds

  • 1/2 tsp. turmeric powder

  • 1 pinch asafoetida (hing)

  • Handful of fresh cilantro leaves


  • For Vata or Kapha conditions: add an extra pinch of ginger powder

  • For Pitta: leave out the mustard seeds


Carefully pick over rice and dal to remove any stones. Wash each separately in at least 2 changes of water. Add the 6 cups of water to the rice and dal and cook covered until it becomes soft, about 20 minutes.

In a separate saucepan, sauté the seeds in the ghee until they pop. Then add the other spices. Stir together to release the flavours. Stir the sautéed spices into the cooked dal and rice mixture. Add salt and chopped fresh cilantro and serve.

Tea to eat with Kitchari Fennel Tea

  • 1 teaspoon of fennel tea for each teacup of water.

Boil the water and add over the fennel seeds, let it steep for 10 minutes.

Keep the tea pot covered, so that the essential oils in fennel seed, which help with digestion, stay in.

Drink the tea with your Kitchari or after it. It is recommended 1 to 2 tea cups of Fennel tea with your meal. Or 1 tea cup with your meal and 1 tea cup after your meal.

You don't have to drink the fennel tea, you can have kitchari with water (warm water is better). Or you can just have kitchari on its own. You can have another herbal tea of your preference if you prefer.

Fennel tea is for those who tend to be bloated.




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