My Favorite Fall Kitchari Recipe

In the Spring, I talked about Kitchari and Ayurveda.  I’m discovering that I’m having a slight love affair with it this fall.  It’s been the staple in my diet the last month and something I look forward to not only eating, but cooking!  It’s really easy to make, relatively inexpensive (especially if you have some of the spices at home), and of course it has many incredible health benefits.  I’ve made multiple versions of Kitchari.  After a month of fine tuning, I’ve finally come up with my favorite fall version. I encourage you to discover what your dosha is and incorporate spices and ingredients that work well for your constitution.  Click HERE to take the Chopra Center Dosha quiz and discover yours today!


From my blog post in the spring:
So what’s Kitchari and what does it have to do with Ayurveda and, more importantly, you?  Kitchari is a traditional Ayurvedic dish that’s known to assist in detoxing the body and balancing all three doshas: vata, pitta, and kapha.  Kitchari provides awesome nutrients while cleansing the toxins out of the body. It’s a great way to cleanse the body and soul in a gentle way.  Kitchari is made with mung beans, basmati rice, seasonal vegetables, ghee, and spices. The mung beans are known for their ability to remove toxins, specifically pesticides and insecticides, from the body. Mung beans are also a great source of protein and provide a source of good carbohydrates and fiber.  It’s also a great dish for those having digestive problems and recovering from illness.  There’s many versions of Kitcheni out there from simple to more elaborate.


  • 1/2 cup of dry green mung beans
  • 1/2 cup of dry mung dal (split yellow)
  • 1 cup high quality Indian Basmati Rice (good Indian rice makes all the difference!)
  • 4-6 cups water (more water will make it soupier)
  • 6-7 cups assorted vegetables (My favorite fall veggies in this recipe include: yam, carrots, zucchini, and cilantro to garnish)
  • 2-3 tablespoons Ghee (Clarifieded butter.  You can find Ghee at your local health food store).
  • 2-inch piece of fresh Ginger Root, minced
  • 1 tablespoon Turmeric
  • 1 tablespoon Cumin (I add a little more cumin.  I love the grounding, earthy flavor of it)
  • 1 tablespoon Black Mustard seeds
  • 1 tablespoon Fennel seeds
  • 1 tablespoon Mustard seeds
  • 1/2 teaspoon Ground Coriander
  • 1/2 teaspoon fresh Cracked Pepper
  • 1 tablespoon Himalayan Pink Sea Salt (or regular sea salt)
  • 1 Stick of Kombu (seaweed)

Puttin’ it Together

  • Prep Ahead: Wash the mung beans and soak them in water overnight for 4-8 hours (this helps with digestion)
  • In a large skillet or wok, melt the Ghee until it’s in liquid form
  • Add seeds to the Ghee and saute until you hear the seeds pop.
  • Quickly add the spices, ginger, rice and beans to the mix. Coat the rice and beans with the spices and seeds (important to do all these steps fairly quickly, so you don’t burn the spices)
  • Slowly add in the water
  • Add the vegetables and lightly stir all the ingredients
  • Bring water to a boil
  • Lower heat, cover and cook for another 45 to 60 minutes
  • Stir in the salt at the very end.
  • This recipes makes 4-6 servings. Melt a little more Ghee over the top and garnish with cilantro

* Some people say that adding the salt when the beans are still uncooked makes them harder to digest. They recommend adding the salt after the beans have been cooked.

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