KITCHARI - A simple meal that heals

I am not a fan of detoxifying diets in the midst of cold Canadian winter. Intuitively it does not feel like a right thing to do while my body is doing all it can to stay warm. But we often feel heavier and less energetic by the time February strolls in... I know I do.

If you feel like integrity of your diet is questionable and you would like to help your body feel more alive but do not wish to wait until Spring (a more appropriate time of the year for body cleansing and detox), you can do something about it now.

Kitchari is the answer:)  This Ayurveda inspired warm soup that I make is delicious, very satisfying and is an amazing source of nutrients. Easy to digest and assimilate kitchari taken as a mono diet gives a perfect break to your digestive system while feeding you well and keeping you warm.

  Kitchari- healing food

Kitchari- healing food


  • 1/2 cup - Brown Basmati Rice
  • 1 cup - Mung Dhal (split yellow) or whole if you are not prone to gas 
  • 6 cups - Water
  • 1/2 to 1 inch - Fresh Ginger grated or chopped
  • 1/4 tsp - Pink Himalayan Salt
  • 2 tsp - Ghee or Olive Oil
  • 1/2 tsp - Coriander Powder
  • 1/2 tsp - Cumin Powder
  • 1/2 tsp - Whole Cumin Seeds
  • 1/2 tsp - Mustard Seeds
  • 1/2 tsp - Turmeric Powder
  • handful - Fresh Cilantro Leaves
  • 2 cups - Assorted Vegetables (I like to add kale asparagus and broccoli)


  • Carefully pick over rice and dal to remove any stones. 
  • Wash each separately. 
  • Add the 6 cups of water to the rice and dal and cook covered until it becomes soft.
  • While that is cooking, prepare vegetables. Cut them into smallish pieces. Add the vegetables to the cooked rice and dal mixture and cook 10 minutes longer.
  • In a separate saucepan, sauté the seeds in the ghee until they pop. 
  • Then add the other spices. 
  • Stir together to release the flavours. 
  • Stir the sautéed spices into the cooked dal, rice, and vegetable mixture. 
  • Add the mineral salt and chopped fresh cilantro and serve.

You can eat it for a week or two, breakfast, lunch and dinner.  Drink plenty of purified water. You can add a glass of freshly squeezed vegetable green juice with some warming ginger to add more nutrients, if you wish.

It is a lovely, easy to prepare and healing meal. If you are feeling a need to give your body a break this is a perfect choice during cold winter months.