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Kitchari is a highly nourishing, hypoallergenic stew made from mung beans and rice. It assists in the detoxification process as it is very easy to digest. It has a host of spices in it which all help with digestion and cleansing of the body.  I have it a few times a week but is also good to have if you are doing a gentle cleanse. It is also a complete meal for a vegetarian as it has beans, rice, vegetables and spices and very light and easy to digest.  I often serve with a spoon of fresh yogurt on the side and with a nice herbal tea.

Serves 4


  • 1/2 mug of split yellow or split green mung dal ( you would need to get this in an Indian or Asian shop- it is not split green or yellow peas but split mung dal(lentil))

  • 1/2 mug of white basmati rice

  • 1 small carrot, 1 potato and 1 courgette - all cut into smallish pieces

  • thumb size piece of ginger with skin scraped off and chopped into very fine pieces

  • 1 teaspoon black mustard seeds

  • 1 teaspoon cumin seeds

  • 1 teaspoon fennel seeds

  • 1 cinnamon stick or half teaspoon of cinnamon powder

  • 1/2 teaspoon of cardamom powder of 3/4 crushed cardamom pods (optional)

  • teaspoon turmeric powder

  • 3-4 mugs of boiled water

  • sunflower oil or ghee

  • salt and pepper

  • handful of chopped coriander





  • Wash mung dal and rice together in a sieve a few times

  • Heat oil or ghee in large thick based saucepan

  • Once oil or ghee are warm to hot add mustard seeds, cumin and fennel seeds and stir on low heat until the mustard seeds start to crackle and release their aroma and cumin and fennel seeds start to lightly brown

  • Add cardamom pods and fresh ginger and mix for a few seconds

  • Then add the turmeric and cinnamon powder and mix

  • Add chopped vegetables and mix with the spices

  • Add the washed dal and rice, mix all together then add the 3-4 mugs of boiling water to the pan and mix well.

  • Bring to the boil then reduce to a low simmer

  • Add salt and pepper to taste and then let cook for about 30 mins until all water or most of the water is absorbed and the rice and dal seem soft.

  • You can always adapt the recipe...if you like it more dry just add 3 mugs of water and if you like it more moist and soupy add more water.

  • Turn off heat and let sit in pan with lid on for 5 minutes of so

  • Garnish with chopped coriander and serve


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