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Digestive Reset with Kitchari

Kitchari is a simple one pot meal that is used often in Ayurveda for a simple mono-diet. This easy to digest meal is eaten as a regular meal or as a way of allowing the digestive system to rest while providing needed nutrients. While it can be a delicious lunch, it can also be eaten as a 'cleanse' for a full day or for a few days. Kitchari usually consists of basmati rice and mung dahl, although other easy to digest grains and beans such as lentils can be substituted.

kitchari with kale and cauliflower

Change out your vegetables and spices as you like, there are many different ways to have kitchari!


1/4 cup basmati rice

1/2 cup split mung dal

1 tsp cumin

1/2 tsp coriander

1/2 tsp mustard seeds (omit for Pitta)

1/2 tsp turmeric powder

1 bay leaf

pinch of asafetida

1 inch of fresh ginger grated

salt to taste

2 tsp ghee or coconut oil

6 cups of water

1-1 1/2 cups of fresh chopped vegetables*

Directions: Remove any stones from the dal and rice and rinse with water, then set aside. Melt ghee or coconut oil in the pot and add cumin, coriander and mustard seeds. Fry the spices on medium heat until the mustard seeds begin to pop. Stir in the rice and dal and allow to cook for one minute. Add water, bay leaf, asafetida, ginger, and a sprinkle of salt. Add vegetables (except for greens). Bring to a boil and allow to simmer for about 40 minutes until the beans are softened. Turn off the heat and add greens (if using), turmeric, and more salt to taste if necessary.

With each serving add 1 tsp of ghee or olive oil to your bowl. I also like to add things such as avocado and sauerkraut on occasion.


* try different combinations of vegetables, my favorites are kale, spinach, sweet potatoes, cauliflower, and zucchini.

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