Ayurvedic Cleanse Recipe: Simple Kitchari

Protein- and carbohydrate-rich kitchari, made of yellow mung dal and basmati rice along with spices and ghee, is used as a cleansing food in Ayurveda.
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Protein- and carbohydrate-rich kitchari, made of yellow mung dal and basmati rice along with spices and ghee, is used as a cleansing food in Ayurveda.

Ingredients

  • 2 cups yellow mung dal beans
  • 2 tbsp ghee or organic sesame oil
  • 2 tsp black mustard seeds
  • 2 tsp cumin seeds
  • 1 tsp fennel seeds
  • 1 tsp fenugreek seeds
  • 2 tsp ground turmeric
  • 2 tsp ground black pepper
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp cinnamon
  • 1 cup uncooked white basmati rice
  • 2–5 cups of chopped, organic, seasonal vegetables, such as spinach, carrots, beets, sweet potato, squash, celery, kale, and bok choy (avoid all nightshades)
  • 2 cloves
  • 2 bay leaves
  • 3 green cardamom pods
  • 1 cup chopped fresh cilantro (optional)

Preparation

Rinse and strain the mung dal beans until the water runs clear, about 5 times.

In a large pot over mediumhigh heat, heat the ghee or oil. Add the black mustard, cumin, fennel, and fenugreek seeds and toast until the mustard seeds pop, about 1 minute.

Add turmeric, black pepper, cumin, coriander, and cinnamon, and mix together.

Stir in the rice and beans.

Add 8 cups of water, chopped vegetables, cloves, bay leaves, and cardamom pods.

Bring to a boil and reduce to a simmer.

Cook at least one hour, until the beans and rice are soft and the kitchari has a porridgelike consistency.

Serve warm with fresh cilantro on top, if desired.

See alsoA Recipe for Nourishing Kitchari
Return to the 4-Day Ayurvedic Fall Cleanse

Nutrition Information

  • Serving Size: 8
  • Calories: 202
  • Carbohydrate Content: 47 g
  • Fat Content: 5 g
  • Fiber Content: 12 g
  • Protein Content: 12 g
  • Saturated Fat Content: 2 g