Ayurvedic Food for Kitchari & Cleansing This delicate and nutritious dal is an essential ingredient in the traditional Ayurvedic dish—kitchari (recipe below). Kitchari Ingredients: 1 cup basmati rice ½ cup yellow mung dal 3 teaspoons Kitchari Spice Mix 2 tablespoons ghee 6 cups water 1–2 cups chopped vegetables (optional) Preparation: Wash rice and mung dal and soak overnight.

Drain soak water. In a medium saucepan warm the ghee. Add the Kitchari Spice Mix and sauté for one to two minutes. Add rice and mung beans and sauté for another couple of minutes.

Then add 6 cups of water and bring to a boil. Once the kitchari has come to a boil, reduce the heat to medium-low. Cover and cook until it is tender (approx. 30–45 minutes). If you are adding vegetables to your kitchari, add the longer cooking vegetables, such as carrots and beets, halfway through the cooking.

Add the vegetables that cook faster, such as leafy greens, near the end. Add more water if needed. Typically, kitchari is the consistency of a vegetable stew as opposed to a broth. Garnish with fresh cilantro and add salt to taste (optional).

Makes 4 servings. What Is Ayurveda? Considered to be at least 5,000 years old, Ayurveda is a holistic path to vibrant well-being that honors and celebrates the uniqueness of each and every person. It offers simple and practical tools to find balance through lifestyle, mindful food choices, herbal allies, and tapping into the natural wisdom of our bodies.