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Kitchari, Ayurveda's Comfort Food

Kitchari has become a staple of my everyday diet. It's so easy to make and it creates the foundation of many creative, seasonal variations. Here, I added roasted spaghetti squash, kale, and toasted cashews. I often add a dash of hot sauce to give it a kick too.

This simple meal is easy to digest, provides a complete protein, and keeps blood sugar levels stable for hours. It is both cleansing (good for detox) and nourishing. When you keep your food easy to digest and satisfying, your energy is freed up for keeping your body healthy and your mind clear. Try it for yourself!


  • 6 cups water

  • 1 cup basmati rice

  • 1/2 cup split yellow mung dal (soaked for at least an hour ideally)

  • 1 tbsp ghee or olive oil

  • 1 tbsp fresh grated ginger (optional)

  • 1/2 tsp cumin

  • 1/2 tsp corriander seeds

  • 1/2 tsp turmeric

  • 1/2 tsp sea salt

  • 1/2 tsp red pepper flakes (optional)

  • 2 cups seasonal vegetables (combine what you like)

  • Garnish with fresh cilantro, parsley, lime wedges, nuts, black pepper

1. Heat the ghee or olive oil over low-medium heat in a large saucepan. Add the spices and seeds, stirring until fragrant.

2. Add the rice, mung dal, ginger and water. Bring to a boil. If using hard vegetables, such as carrots, potatoes, and squash, add now. Lower heat to simmer.

3. After 20 minutes, check if you need more water. Kitchari can be soupy or the consistency of creamy, mashed potatoes. See what you prefer.

Add quick cooking vegetables now, such as greens, asparagus, and zucchini.

4. Simmer 10 minutes more.

5. Garnish with cilantro, parsley, chopped nuts or pumkin seeds, fresh ground pepper, and lime wedges.

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