Kitchari — Ayurvedic Cleansing Meal

Kitchari is a one-pot Ayurvedic meal of basmati rice and split yellow mung dal (moong dal). It is one of the most celebrated cleansing dishes in the Ayurvedic tradition — easy to digest, grounding, and nourishing for all three doshas (Vata, Pitta, and Kapha) when prepared with a balanced blend of warming spices. In autumn and winter, the addition of ghee and cumin brings an extra layer of warming comfort.

Ingredients

• 1 cup white basmati rice, rinsed
• ½ cup split yellow mung dal (moong dal), rinsed
• 5 cups filtered water
• 2 tbsp ghee (or coconut oil for a dairy-free version)
• 1 tsp cumin seeds
• ½ tsp ground coriander
• ½ tsp ground turmeric
• ¼ tsp ground ginger
• ¼ tsp black mustard seeds
• ¼ tsp rock salt (or sea salt)
• 1 small handful fresh coriander leaves, roughly chopped, to serve
• Squeeze of fresh lemon juice, to serve

Method

1. Combine the rinsed rice and mung dal in a medium saucepan with the water and bring to a boil over a medium-high heat.
2. Reduce the heat to low, cover with a lid, and simmer for 30 minutes, stirring occasionally, until the rice and dal are completely soft and have absorbed most of the water.
3. In a small frying pan, warm the ghee over a medium heat until it begins to shimmer.
4. Add the black mustard seeds and cook for 30 seconds, swirling the pan, until they begin to pop.
5. Add the cumin seeds and cook for a further 30 seconds until fragrant.
6. Stir in the ground coriander, turmeric, and ginger, then remove the pan from the heat immediately to avoid burning the spices.
7. Pour the spiced ghee over the cooked rice and dal and stir thoroughly to combine.
8. Season with rock salt and serve topped with fresh coriander and a squeeze of lemon juice.

Notes

• For a lighter Kapha-balancing version, reduce the ghee to 1 tsp and increase the ground ginger to ½ tsp.
• For a more grounding Vata meal, add a handful of chopped courgette or sweet potato during step 2.
• Kitchari keeps well refrigerated for up to two days; add a splash of water when reheating.

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