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Kitchari the Queen Meal of Ayurveda

Updated: Apr 10, 2022

Kitchari - this dish is good for all 3 doshas and is considered cleansing, healing and nourishing. It contains all important nutrients and therefore it is good to eat this dish only for a while. In classical Ayurveda Kitchari is used during a detoxification week.

Ingredients (3-4 servings):

1 1/2 teaspoon ghee

1 cup mongoose beans (or MungDhal)

1 cup of rice

1 each of zucchini, carrot and fennel tuber, pumpkin, parsley root or similar

each 1⁄2 TL coriander, fennel, cumin seeds, aniseed, cardamom seeds, pipali

in powder form: turmeric, ginger (fresh tuber or powder), black pepper a pinch of asafoetida

some lemon juice

possibly some Garam Masala or curry powder

Rock salt


1. place Dhal in (filtered) water half an hour before cooking. If you use whole mongoose beans, I recommend to soak them overnight.

2. wash the rice and dhal, chop the vegetables.

3. heat ghee in a pot and roast all the spices briefly in it.

4. add the mixed rice, dhal and fry briefly Now add the vegetables and bring them to the boil with about 6 cups of water.

5. add the powdered spices and simmer covered for about 40 minutes

6. keep stirring in a clockwise direction - this way you charge the food with positive energy.

7. at the end season with rock salt and some lemon juice.

Additional tips

For Kapha and Pitta:

Add a few fresh herbs such as parsley, basil, chervil or even sprouts. Season it with cinnamon and green chiles, this stimulates the metabolism. If you're not that hungry, take a little less rice but more mung beans. You can also replace the rice with pseudo-cereals like quinoa or amaranth.

For Vata:

With Vata, dry properties are predominant. You can add a bit more ghee or 1-2 teaspoons of tahini, which gives a wonderfully creamy version of kitchari :-) Carbohydrates are good, if you feel a little haggard, add a little more rice. Roast some almonds, pumpkin seeds or hemp seeds.


Use coconut oil instead of ghee. Add 1-3 tablespoons of coconut milk. Take less hot spices but more sweet (cardamom e.g.) flavors and rice. Lime instead of lemon - for cooling.

Did you know that you can also cook with essential oils? Try cardamom, lemon or lime oil. Here you simply add 1-3 drops of the oil at the end (not cooking). ATTENTION: The essential oils must be 100% pure and labelled 'food supplement' or 'supplement'. and never take a good quality oil.

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