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AYURVEDA SERIES: Kitchari Recipe

Kitchari is a nourishing Indian dish that is basic to the Ayurveda way of life. It is a mixture of basmati rice, mung dal, vegetables, and spices.

Originating thousand of years ago in Asia, Kitchari's use of spices and vegetables is easy to digest and can produce balancing effects to the three doshas. You would have to chose the vegetables that better suit your unique constitution and digestion.


1/2 cup basmati rice

1 cup mung dal (split yellow)

6 cups water

1 and 1/2 cups assorted vegetables (zucchini, carrots, sweet potatoes may be an option)

1/2 to 1 inch ginger root, chopped of grated, or ginger powder

A bit mineral salt

2 tsp. ghee (purified butter)

1/2 tsp. coriander powder

1/2 tsp. cumin powder

1/2 tsp. turmeric powder

1/2 tsp. whole cumin seeds

1/2 tsp. yellow mustard seeds

1 pinch asafoetida (hing)

Handful of fresh cilantro leaves


Wash rice and mung dal separately and remove any stones. Add the six cups of water to the rice and dal and cook covered until it becomes soft (about 20 minutes).

While the rice is cooking, cut the vegetables into small pieces. Add the vegetables to the cooked rice and dal mixture and cook 10 more minutes.

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



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