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Ayurvedic Kichari

Kichari is an Ayurvedic Indian meal that is made during a panchakarma (Ayurvedic cleanse) or during times of sickness and most families have a recipe they love and enjoy. There are a lot of varieties. You can use mung dhal or toor dhal and basmati rice or a wild rice (adjust cooking time and liquid though). Typical vegetables used: celery, zucchini or squash, carrots, spinach, bottle gourd. Typical spices and herbs are more sattvic in nature and include: cumin, coriander/cilantro leaf, fennel, hing, turmeric, ginger, clove, curry leaf, himalayan pink salt and black pepper.

Kichari is a simple and easy to digest meal because of the herbs/spices encouraging transformation as well basmati rice and mung beans which require less agni or digestive fire to break down as compared to heavier and denser grains.

I've made my kichari with vegetable broth to enhance taste but you can use water or any other type of stock. I've also added vegetarian sausage in this recipe but that can be omitted. ENJOY!



Servings 4


(Use organic ingredients when possible)

  1. 1 cup of basmati rice, washed/soaked for 30 mins.

  2. ½ cup of split mung dhal, washed/soaked for 30 mins.

  3. 1 tsp. cumin seed

  4. 1 tsp. fennel seed

  5. 1 tsp. of Himalayan pink salt

  6. 1 tsp. coriander seed

  7. ½ tsp. black pepper peppercorns

  8. ½ tsp. turmeric powder

  9. 2-3 tsp. ghee or avocado oil

  10. 4 cups of water or vegetable broth

  11. 1 cup water or vegetable broth

  12. 2 carrots chopped

  13. 1 handful of spinach

  14. ½ squash or zucchini chopped

  15. 1 small onion or 1 leek chopped

  16. 1 vegan or vegetarian sausage chopped (Field roast or Tofurky)


Grind all herbs, salt, pepper in mortar/pestle. Place ghee/oil in a saute pan over medium heat for 2 minutes with 1/3 herb mixture. Add vegetables and cook 5 minutes until softened. Add spinach and 1 cup of vegetable broth or water. Cover and cook on low heat for 5 minutes. Then turn off heat and set aside.

In a separate pot add 4 cups water or vegetable broth, rice, beans, vegetarian sausage and 1/3 herb mixture. Bring to a boil and then simmer on low heat for 15 minutes or until everything cooked and water has evaporated.

Combine vegetables and rice/bean/sausage together. Serve with a sprinkle of the leftover herb mixture.

Optional Garnish

1. Chopped cilantro leaves

2. Ghee or avocado oil

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