Recipe: Ayurvedic Mung Dal Kitchari for All Three Doshas

Recipe: Ayurvedic Mung Dal Kitchari for All Three Doshas

This recipe is essential in Ayurvedic nutrition because it supports convalescence and detoxification. Mung Dal is a "tridoshic" dish, which means that it balances the vata, pitta and kapha dosas. Together with rice, it is also a complete source of protein.

If you make this recipe during the winter, don't forget to add ghee!


  • 200 g basmati rice
  • 200 g yellow or green Mung Dal
  • 10 black peppercorns
  • 5 whole cloves
  • 5 cardamom pods, whole
  • 3 bay leaves
  • 3 tbsp of ghee or coconut oil
  • 2 tbsp coconut schnitzel
  • 1.5 L water
  • 1 cinnamon stick, 4 cm
  • 1 piece of ginger (2-3 cm), chopped
  • ½ tsp turmeric
  • ½ tsp cumin
  • ½ tsp fennel seeds
  • Pinch of Asafoetida
  • Some cilantro to taste


  • To make a stew, add vegetables that are appropriate for your dosha, like 300 g diced carrots or celery
  • Fresh lemon juice (to increase Agni)
  • Fresh cilantro

Note: Instead of basmati rice, you can also use brown rice or barley to make the Kitchari more hearty. If you strong digestion (Agni) you can also make this recipe using black dal. Black dal has a higher protein content but is harder to digest.


  1. Soak the dal for a few hours to make it easier to digest.
  2. Wash the rice and dal separately, changing the water at least twice.
  3. Mix the ginger, cilantro and 125 ml water.
  4. Heat a large saucepan and then add the ghee or coconut oil, the cinnamon stick, cloves, cardamom, peppercorns, fennel seeds, cumin and bay leaves. Stir until it starts to smell good.
  5. Add the mixture of ginger, coriander and water, then asafoetida, turmeric and salt.
  6. Cook while constantly stirring until everything has a nice brown colour.
  7. Stir in the rice and dal, then add the remaining water and cook for five minutes.
  8. Simmer for another 25-30 minutes until the dal and rice are tender.
  9. Arrange your meal on plates, garnish with cilantro and enjoy!