Recipe: Autumnal Kitchari

Apr 10, 2014 | Ayurveda, Food

Kitchari, also spelt kitcharee and kichadi, is a delicious and nutritious Ayurvedic recipe, used in cleansing and detoxifying the body. It is a perfect meal to help reset your digestive system, and nourish your bodily tissues. There are many variations of kitchari, however, the recipe always calls for moong dahl and basamati rice, plus various spices, and seasonal vegetables. This particular recipe is intended to be eaten in the Autumn season and into mid Winter – the selected spices help to reduce excess pitta from Summer, whilst balancing Vata and  ensuring the digestive fire (agni) maintains it’s strength.

*SERVES 6 approx (perfect for a light cleanse, eating 3 kitchari meals a day)*


  • Ghee – 2 tbsp
  • 1 tsp cumin seeds
  • 1 Small onion  (chopped finely) – optional
  • 2 garlic cloves (chopped finely) – optional
  • 1 tsp finely chopped ginger
  • 1 tsp turmeric
  • 1 tsp ground fennel seeds
  • 1 tsp ground coriander seeds
  • 1 tsp salt
  • Yellow split moong dal – 1 cup (Rinsed & soaked)
  • Basmati rice – 1 cup (Rinsed & Soaked)
  • 4 – 6 cups of water
  • Fresh coriander (a handful, lightly chopped) & lemon juice – for garnish
  • Seasonal Vegetables (optional): Eg. Chopped pumpkin, carrot, green beans, sweet potato, peas, beetroot.


  1. Wash (3-4 times) & soak dahl & rice for 2 – 8 hours. Drain ready for use.
  2. Heat ghee on medium heat, using a heavy-bottomed pot.
  3. Sauté the cumin seeds in the ghee until the seeds pop.
  4. Add garlic, ginger, & onions. Cook until lightly golden.
  5. Add seasoning & salt & cook for 1 minute
  6. Add dahl & rice. Mix well.
  7. Add water & cover. Bring your kitchari to a boil on high heat. Then immediately turn the heat down and let it simmer, until both the rice and dahl are mushy. **If using them, add seasonal vegetables when turning heat down to simmer.
  8. Garnish with fresh coriander & freshly squeezed lemon juice


— If suffering from diarrhoea, use more rice & less dal
— If cleansing or constipated, use more dhal and less rice
— Kitchari is the best Ayurvedic meal for gentle detoxification
— Excellent for those suffering from weak digestion, gas, hyper-acidity & ulcers
— Vegans can use rice bran oil or coconut oil, instead of ghee
— Green or yellow moong dahl is fine
— Use less water in the recipe if soaking time is longer

Have you tested this timeless recipe out? I’d love to know what you think – be sure to share in the comments blow, and let me know any variations you’ve made that you love!

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