spring kitchari recipe

Enjoy this simple spring kitchari recipe to reset and jump start your digestion this spring.  For a full Ayurvedic cleanse and panchakarma protocol, book an appointment with Heather!


Delicious kitchari for your ayurvedic mono diet cleanse

Creamy, soothing, easily digestible, kitchari prepared with highest quality mung beans and red rice is an excellent source of complete protein and a meal in itself


  • ½ cup whole green mung beans
  • ½ cup split yellow mung dal
  • 1 cup red rice
  • 3 tablespoons ghee
  • 1  tsp mustard seeds
  • 1 tsp whole cumin seeds
  • ½ tsp whole fenugreek seeds
  • ½ tsp whole fennel seeds
  • ½ tsp whole coriander seeds
  • ½ tsp ajwain seeds
  • Pinch of hing resin or high quality hing (asafoetida) powder
  • 1 tbl fresh ginger root, grated
  • 1-2 tsp turmeric powder or 1 tbl fresh turmeric root, grated
  • 8+ cups water
  • Salt to taste
  • Fresh ground pepper
  • Pippali (optional)
  • Chopped fresh cilantro


  1. Wash the mung dal and rice until water runs clear. You may wish to soak overnight.
  2. Heat a large sauce pan on medium heat and add the ghee. When hot, add the whole mustard seeds and fry until they pop and turn gray.  Add the cumin seeds, fenugreek seeds, fennel seeds, coriander seeds, ajwain seeds, and hing and stir until fragrant (about one minute).
  3. Quickly add the turmeric and ginger and stir until lightly browned.
  4. Stir in the mung dal and rice and mix well.
  5. Pour in 8 cups of water, cover and bring to a boil. Let boil 5-10 minutes then turn the heat down to a simmer and cook over low heat, covered, until the dal and rice are very soft and creamy (may take up to 1 hour 15 minutes).  Add more water as needed to maintain a creamy consistency.
  6. Add salt to taste and serve with chopped fresh cilantro, freshly ground black pepper, and pippali (indian long pepper) which is particularly helpful to clear kapha congestion during the spring

Optional add-ins (not for use during PK)

  • Fresh vegetables, green beans, asparagus, dark leafy spring greens, zucchini, sweet potato, and/or carrots are all delicious in this kitchari.  Add 1-2 cups chopped root vegetables half way through cooking.  For green vegetables, add them towards the end of cooking so that they do not overcook.
  • Adjust seasonings as necessary.  You can nearly double the spices for an even more robust and spicy kitchari.
  • Serve with small tsp Indian “pickle” or chutneys such as bitter gourd pickle or amla pickle (available at the indian grocery) for a little more pungency and heat if you desire.

Need spices?  For an excellent source of exotic and high quality spices, check out My Spice Sage.  Roots of Wellness Ayurveda is not affiliate with My Spice Sage in anyway – they are just an awesome company with an excellent product.