KitchariI have a special recipe to reset your brain chemistry, speed up your metabolism and balance your blood sugar.  It will also help get rid of gas and bloating. This  amazing dish  is called Kitchari.  It is made with  split yellow mung beans.   I learned about it from my Ayurvedic doctor, Dr John Douillard.

In India kitchari-a soupy porridge made from rice and mung beans, spiced with ginger, turmeric, and other spices-is considered a fasting food and is used to purify digestion and cleanse systemic toxins. You can make it to be thin like a rice cereal or thick and creamy like risotto.  I like it thicker. You can eat it for 1 meal or use it as a cleanse for a few days.

Ayurvedic physicians often prescribe a kitchari diet before a cleanse to get your body ready.  It is a rejuvenative treatment that cleanses toxins stored in bodily tissues as it restores systemic balance. Kitchari provides solid nourishment while allowing the body to devote energy to healing.

Kitchari helps heal the digestive tract.  The blend of rice and split mung beans provide your body with an array of amino acids.  The spices like ginger, turmeric and mustard seeds helps to ease achy joints.

Douillard says the mung beans and sugar-stabilizing basmati rice provide “a complete and perfect dose’ of metabolism-revving protein. It will restore your sagging energy.

Benefits of Split Yellow Mung Beans

Mung beans are know in India as Dahl

  • Packed with minerals – including magnesium – and phenols.
  • Powerful antioxidant properties support heart health.
  • Support healthy blood sugar levels.
  • Produce the fatty acid butyrate in the gut, thus supporting the health of the intestinal wall.
  • Support healthy weight loss and cravings by increasing the “I am full” hormone, cholecystokinin (CCK).

mung beansEven though beans tend to be hard to digest for some people.  The gas that beans often cause are from the anti-nutrients that protect the bean.  These anti-nutrients are found in the husk.  The husk falls off of the split yellow mung beans when they are split making them easy to digest.  This bean is used in Ayruveda to REDUCE gas and eliminate bloating.

It is important to get SPLIT YELLOW MUNG DAL beans because they are easy to digest and due to their cleansing qualities, they pull toxins from the body.  Please note that you do not want the whole mung dal beans, which are green or yellow split peas.


Split yellow mung beans are available in Indian Grocery stores or order online


Mung beans, or what are known in India as Dahl, were first domesticated in India in 1500 BC, and are the main ingredient in kitchari – the primary Ayurvedic super-food used to cleanse the body.

The word “kitchari’ means “mixture” or “mess” as in “mess of stew” or porridge.

Gluten Free, Dairy Free, Vegan

6 servings

1 cup split Yellow Mung Beans
1 cup white basmati rice
2 Tb ghee or coconut oil
1 Tb black mustard seeds
1Tb fennel seeds
1 Tb fresh ginger root
1 Tb ground cumin
1 Tb turmeric
½ tsp ground coriander
½ tsp ground black pepper
½ tsp ground cloves
3 bay leaves
8 cups water
1 tsp Celtic sea salt
1 cup chopped cilantro

Have all your ingredients ready before your begin. You want to work quickly so you don’t burn the seeds and spices.

  • Wash split yellow mung beans and rice together until water runs clear
  • Heat ghee in large pot on medium and mustard seeds and fennel seeds. Sauté until you hear the seeds pop 1-2 minutes.
  • Quickly add the spices and ginger. Stir. Immediately add the rice and beans so you don’t burn the spices. Stir to coat the rice and beans with the spices.
  • Add water and bay leaves and bring to a boil
  • Boil for 10 minutes
  • Turn heat to low, cover pot and continue to cook until dal and rice become soft (about 30-40 minutes)
  • Add salt. Stir.
  • Add cilantro just before serving

*For a weak digestive system: soak beans overnight and then drain. Cook as directed.

A few more things…

  • The 8 cups of water in this recipe will give you a risotto like consistency.  If you prefer to have it more like a soup add another 2 cups of water.
  • You can add in 4-6 cups of vegetables to make it more like a vegetable stew.

I have lots of spices in this dish.  You can cut back if you don’t like so much flavor.  The spices are all very healing and I love the way they taste but you know what you like best. Try this recipe and let me know how you like it.

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