By April 15, 2014 May 31st, 2019 Beans, Grains, Nutrition Information, Recipes

KitchariThis is a special Ayurveda 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 basmati rice and split yellow 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.

Split yellow 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.

Kitchari can also be made with red lentils but don’t use whole mung beans, which are green or yellow split peas.

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

Ayurvedic physicians often prescribe a kitchari diet before a cleanse to get your body ready.  It is a rejuvenating 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 ease inflammation.

Douillard says the mung beans and sugar-stabilizing basmati rice provide “a complete and perfect dose’ of metabolism-boosting 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.

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.

Why white rice?

White rice is used because the hull is removed and  it’s easier to digest than brown rice.  While brown rice can be used it can irritate the intestinal wall. Long grain rice has a lower glycemic level than short grain rice. (1)

I add lots of spices in this dish.  You can cut back if you like milder food.  The spices are all very healing and I love the way they taste but it’s good even with less. Try this recipe and let me know how you like it.

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  • Author: Ingrid DeHart -
  • Total Time: 1 hour 10 minutes
  • Yield: 6 servings 1x


  • 1 cup split yellow mung beans or red lentils
  • 1/2 cup white basmati rice
  • 2 tablespoons ghee or coconut oil
  • 2 teaspoons black mustard seeds
  • 2 teaspoons fennel seeds
  • 1 tablespoon cumin seeds
  • 1 tablespoon fresh ginger root, minced
  • 1 tablespoon turmeric
  • ½ teaspoon ground coriander
  • ½ teaspoon ground black pepper
  • 3 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.

  1. Wash split yellow mung beans and rice together until water runs clear.
  2. Heat ghee in large pot on medium add mustard seeds, fennel seeds, cumin seeds and ginger. Sauté until you hear the mustard seeds pop 1-2 minutes.
  3. Quickly add the spices. Stir.
  4. Immediately add the rice and beans and to coat the rice and beans with the spices.
  5. Add cloves, bay leaves and water and bring to a boil
  6. Boil for 10 minutes
  7. Turn heat to low, cover pot and continue to cook until dal and rice become soft (about 30-40 minutes)
  8. Add salt. Stir.
  9. Add cilantro just before serving


For a better digestion soak beans overnight and then drain. Cook as directed.

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 4-6 cups of vegetables to make it more like a vegetable stew.

  • Prep Time: 10
  • Cook Time: 1 hour

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