Ayurvedic Kitchari


Serves 4 – 6


1/2-1 cup basmati rice (I also use brown rice)

1 cup mung bean dhal – uncooked, soaked overnight and even sprouting if extra day

1 liter vegetable stock (preferably home made)

1 tbsp coconut oil, olive oil or ghee

1 teaspoon mustard seeds

1 teaspoon dried turmeric

1-2 tablespoons fresh grated ginger

1 teaspoon cumin seeds

½ teaspoon fennel seed

1 sweet potato, cut into small dice ( 200 g)

¼ small cauliflower, chopped (120 g)

1 broccoli, chopped (80 g)

1 large carrot, diced or grated

100 g Asparagus, diced ( about 2 bunches)

1 bunch coriander (separate leaves and root then chop the root finely)

sea salt and black pepper to taste


Soak the mung beans and rice overnight in plenty of water and drain and rinse well.

I sometimes leave them to sprout for extra digestibility.

Heat a large saucepan over a medium heat.

Add the oil, mustard seeds, fennel seeds and cumin seed and fry til they pop.

Add the ginger, turmeric followed by the vegetable stock and bring to a boil.

Add the mung beans, and bring back to a boil.

Reduce the heat to a simmer and skim off any foam that surfaces.

When the Dahl starts to open, add the rice and salt. Stir occasionally.

When the Kitchari thickens, add the starchy vegetables, carrot and sweet potato.

Continue to cook for another 15 minutes or until a thick soup consistency, adding more water if necessary.

Throw in the rest of the vegetables (broccoli, cauliflower, asparagus) and mix through.

Simmer for another 5-10 minutes or until vegetables are cooked and the dhal is creamy.

Taste and season with sea salt and ground black pepper.

Fold through coriander leaves last.

Serve in bowls and enjoy.i like to serve with green bean thoran and vegan Raita. Recipes coming soon. 

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