Kitchari is a traditional Indian dish meaning, mixture… meaning, my kind of meal…

During Spring it is customary in Ayurveda to take a 3 day kitchari cleanse, meaning you only eat kitchari for 3 days. The recipe is filled with healing spices, yet simple…making it easy to digest, while detoxifying your body and breaking up heavy winter energy.

My recipe is a bit greener than traditional kitchari and not as exotic as I try to stick to more common household spices.


2 Tbl ghee or coconut oil

1 Tbl mustard seeds

3 cloves garlic, minced or grated

1 inch ginger root, minced or grated

1 inch turmeric root, minced or grated (if unavailable, use ground turmeric and add later with cumin)

1 onion, diced

1 zucchini, chopped

8-10 mushrooms, chopped

1/2 bunch asparagus, cut in fourths

1 tsp ground cumin

1 cup mung dal (split yellow lentils) (I used red lentils), rinsed thoroughly

1 cup frozen or fresh peas

4-6 cups water or vegetable broth

2-4 cups cooked basmati rice (or basmati brown rice)

1 cup cilantro, chopped

2 cups arugula, chopped (or any other greens)

hot sauce (optional)



Heat ghee or oil over medium high heat.

Add mustard seeds and let them get nice and hot.

Add garlic, turmeric and ginger. 1-2 minutes until fragrant. If dry, add more oil.



Add onion and season with kosher salt and pepper. 2-3 minutes

Add zucchini, mushrooms and asparagus. Season again. 2-3 minutes


Add cumin,  (turmeric, if powdered), peas and rinsed lentils. Stir. Season again.

Add 4 cups water or broth. (adding more if necessary)

Simmer on low heat 20-30 minutes until lentils are cooked.

Incorporate the rice and add cilantro, greens and hot sauce if desired.


Mix and cook until wilted.


Enjoy Breakfast and/or Lunch and/or Dinner!

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