There are as many kitchari recipes as there are chicken soup recipes. It’s just one of those personal, nourishing foods that lends itself to interpretation and flexibility based on what is needed.

This recipe is what we use in our Seasonal Wisdom Program to cleanse the lymphatic system and digestive system. There are countless benefits to eating kitchari as a meal of for several days in a row as part of a cleansing food program. No matter why you eat it, it is sure to be soothing, balancing, and deeply nourishing.

Ingredients

1 Tbsp ghee + 1/2 tsp for topping

2 tsp whole cumin seeds (or sub half as much ground cumin)
1 tsp whole mustard seeds (or sub half as much mustard powder)
2 Tbsp gratedfresh ginger
1/2 cup basmati white rice
1/2 cup split yellow mung dal (or sub red lentils for vata)
1 tsp ground turmeric (plus more to taste)
1/4 tsp Hing (asafoetida) Be sure to check for gluten-free options if sensitive
3/4 tsp sea salt (plus more to taste)
3 ½ cups water
Fresh veggies depending on dosha: Carrots, beets, cauliflower, celery, onion, garlic, spinach, swiss chard, kale (add harder veggies during cooking, greens and delicate veggies after)

FOR SERVING optional

Cilantro
Lemon or lime juice

Directions

INSTANT POT

Soak mung beans and rice ahead of time: Rinse and soak rice and mung dal in separate bowls for at least 4 hours. Ideally overnight.
When ready, rinse rice and dal and place to the side.
In a 6-quart (or larger) Instant Pot-turn the SAUTÉ function to medium. Once hot, add ghee, press “CANCEL”, and then add cumin seeds and mustard seeds and stir until toasted and fragrant (the residual heat after pressing “CANCEL” will toast them without burning).
Add all remaining ingredients except salt — ginger, carrot, rice, mung dal, cumin, turmeric, water. Stir to combine.
Put on the Instant Pot lid and turn to seal. Pressure cook on HIGH for 4 minutes (it will take about 5-10 minutes for the Instant Pot to pressurize before cooking begins). Once the timer goes off, let the steam release naturally for 10 minutes, then manually release any remaining pressure. If in a hurry, you can carefully quick release.
If using greens add them to the pot and cover for 5 minutes to soften.
Add salt and adjust to taste. Pitta and kapha should take care not to oversalt.
Garnish with ghee, fresh cilantro and lemon or lime juice.
Best when fresh. Try not to eat past 1 day but it will keep for 3-4.

STOVETOP

Soak mung beans and rice ahead of time: Rinse and soak rice and mung dal in separate bowls for at least 4 hours. Ideally overnight.
Heat a large rimmed skillet over medium heat. Once hot, add ghee. Toast for ~30 seconds or until fragrant, being careful not to burn.
Add all remaining ingredients except for salt — ginger, carrot, rice, mung dal, cumin, turmeric, water. Stir to combine. Stir to combine. Bring to a gentle boil, then reduce heat and simmer for 20-30 minutes or until moong dal is tender.
If using greens add them to the pot and cover for 5 minutes to soften.
Add salt and adjust to taste. Pitta and kapha should take care not to oversalt.
Garnish with ghee, fresh cilantro and lemon or lime juice.
Best when fresh. Try not to eat past 1 day but it will keep for 3-4.

For those who enjoy a smoothie in the morning, Ayurveda has an alternative to the cold, heavy, and haphazard staple of American diet. OK, before you come fore me let’s talk about why smoothies are not great first thing in the morning:

Cold and iced foods dampen the digestive fire.
Fruits should be eaten alone
Milk (if added to your smoothie) is not suggested first thing in the morning unless warmed and spiced. The morning is kapha time and milk is kapha predominant.
Folks like to put everything and the kitchen sink in a smoothie. One of the central concepts in Ayurveda is the wrong combination of food leads to disease. Adding grains, fruits, milk, and nut butters to a smoothie is too much for the digestive to reconcile in an effective way.

Enter the almond date shake! This recipe can scratch the itch for folks who love that morning smoothie. So what makes this different? This shake is very noursihing for rasa dhatu (the plasma/lymphatic/interstial fluids and “waters” of the body). In Ayurveda this is the foundational tissue of which all other tissues in the body are nourished. It’s easy to digest and so satisfying.

Ingredients (1 serving)

3 Dates

20 raw almonds

Pinch of cardamom

Pinch of cinnamon

1/8 tsp ground vanilla bean or 1/4 tsp vanilla extract

Pinch of Himalayan salt

2 cups water for soaking, 1 cup for drink

Instructions

Soak dates and almonds overnight in water (in a pinch you can boil water and cover for 10-15 minutes)

Remove the skins from almonds. The skins will easily slip off when you squeeze them. Watch out, they’re slippery little suckers:-)

Combine all ingredients in a blender (including water from dates)

Blend and enjoy!