Kitchari (sometimes also called khichdi or kichadi) is an Ayurvedic recipe from east India that is often used for cleansing. It literally means the mixture of grain and bean.

Ayurveda is one of my favorite health science studies, one because it stresses that every individual is different and therefore needs to customize their diet to fit their own needs and two because of it’s extensive use of spices used for healing. Spices can heat you up, cool you down, boost your immune system and help you digest food more effectively. Spices, in Ayurveda are chosen for specific dishes based on your dosha.

The ingredients in kitchari actually balance all three dosha types and is often eaten for 1-3 days strait with no other foods (but with plenty of warm water) as a cleanse for the lymph system.

Here is my version.



**Use organic ingredients whenever possible.
Servings 6


  • 1/2 cup Brown rice , rinsed
  • 1 cup Mung dal , rinsed
  • 1 Tablespoon Ghee
  • 1 Carrot small diced
  • 1 Zucchini small diced
  • 1 Yellow Squash small diced
  • 1/2 in. Ginger fresh, peeled and minced
  • 1 bu. Red Chard washed, stems removed, chopped
  • TT Sea salt
  • 1/2 teaspoon Coriander ground
  • 1/2 teaspoon Cumin ground
  • 1/2 teaspoon Mustard seeds
  • 1/2 teaspoon Turmeric
  • 1/4 teaspoon Black pepper ground
  • 1/4 bu. Cilantro chopped


  1. - Place rice, mung dal and 4 cups of water in a pot. Bring to a boil, lower to a simmer, cover and cook 45 minutes. Turn off heat, let sit covered 10 more minutes.
  2. - Meanwhile in a separate pot melt the ghee over medium low heat and start cooking the carrots. After a few minutes add the zucchini and squash and a pinch of salt. Cook slowly until all vegetables are tender.
  3. - Add the ginger and all of the spices, cook 1 more minute.
  4. - Add the chard and continue cooking until tender.
  5. - When the rice and mung dal are cooked, fluff them with a fork, strain off any excess water and add them to the pot with the vegetables and spices.
  6. - Add the cilantro and stir to combine.

Recipe Notes

Need Brown rice?  Try this!
Need Mung dal?  Try this!
Need Ghee? Try this!
Need Sea salt? Try this!

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.