Mung Dal Kitcherie Recipe

Mung dal
Mung dal is the main ingredient in kitcherie. anand purohit/Moment Open/Getty Images

Nutrition Highlights (per serving)

Calories 443
Fat 11g
Carbs 71g
Protein 16g
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Nutrition Facts
Servings: 2
Amount per serving  
Calories 443
% Daily Value*
Total Fat 11g 14%
Saturated Fat 6g 30%
Cholesterol 25mg 8%
Sodium 296mg 13%
Total Carbohydrate 71g 26%
Dietary Fiber 14g 50%
Total Sugars 4g  
Includes 0g Added Sugars 0%
Protein 16g  
Vitamin D 0mcg 0%
Calcium 61mg 5%
Iron 4mg 22%
Potassium 515mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 50 min
Prep 15 min, Cook 35 min
Servings 2

In ayurveda, a form of alternative medicine that originated in India, one of the most basic meals is kitcherie (also called khichdi, khichadi, or kitchari), a stew made with split mung beans and basmati rice and seasoned with a blend of spices such as cloves, cinnamon bark, cumin, and cardamom pods.

Thought to be easy to digest, kitcherie is eaten as an everyday staple meal and is said to be particularly beneficial during times of stress, illness, or overwork. It's the meal of choice in ayurvedic mono-diets and during cleansing diet programs such as panchakarma.

The spices in kitcherie may vary. Some include cumin, turmeric, and coriander powder to balance all doshas (vata, pitta, and kapha). To balance a particular dosha, specific foods and spices that support that dosha can be included. For example, to balance the kapha dosha, try adding carrots, cauliflower, cabbage, peas, spinach, black pepper, garlic, ginger, cumin, coriander, or turmeric.  To balance the pitta dosha, try cooked broccoli, artichoke, bell pepper, or zucchini.  We should note that ayurvedic medicine isn't entirely supported by science, but the recipe is extremely healthful and full of ingredients that reduce inflammation - regardless of its origins, it deserves a place in your repertoire.

The following recipe was created by ayurvedic chef Patti Garland of Bliss Kitchen. Also try her recipes for pitta tea, kapha tea, and vata tea.


  • 1/2 cup yellow mung dal (split, hulled, dry mung beans)
  • 1/2 cup basmati rice
  • 1 1/2 tablespoons ghee (clarified butter)
  • 2 bay leaves
  • 2 small pieces cinnamon bark
  • 2 whole cloves
  • 2 whole cardamom pods
  • 3 cups water
  • 1/4 teaspoon salt


1. Rinse the mung dal and basmati rice several times.

2. Heat a saucepan on medium heat and add the ghee. When the ghee has been heated, add the bay leaves, cloves, cardamom pods, and cinnamon bark and stir them until they are thoroughly combined and fragrant.

3. Mix in the basmati rice, mung dal, water, and salt. Heat to high, and boil for five minutes, stirring constantly. Turn down the heat if it begins to burn.

4. Partially cover and cook on medium heat until the mung dal and rice are soft, about 20 to 25 minutes.

5. Remove the hard spices (the cloves, bay leaves, cinnamon bark, and cardamom pods). Serve the dish warm.

Cooking and Serving Tips

Store it in the refrigerator, covered, for up to three days. ​

Mung dal and ghee (clarified butter) can be purchased at Indian grocery stores or you can make your own homemade ghee using the ghee recipe on the panchakarma page.

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