Mung Dal Kitchari, a staple diet to many in the East as it is considered a ‘complete balanced meal’.

Kitchari is fabulous to pre-cook and freeze as breakfast, lunch or dinner and is a lovely addition in salads!

Serves 4-5


  • 1 cup yellow mung dal (split or whole)
  • 1 cup basmati rice
  • 1 inch piece of fresh ginger, peeled and chopped fine
  • 2 tablespoons shredded, unsweetened coconut
  • 2 small handful fresh cilantro leaves
  • 1/2 pumpkin (any type)
  • 1/2 cup water
  • 3 tablespoons coconut or olive oil
  • 1 1/2 inch piece of cinnamon bark
  • 5 whole cloves
  • 4-5 crushed cardamom pods
  • 10 black peppercorns
  • 3 bay leaves
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon salt
  • 6 cups water


  1. Wash the mung dal and rice until water is clear. Soaking the dal for a few hours or overnight helps with digestibility.
  2. Chop pumpkin into bite size chunks and bake on 180degrees until golden brown.  Set aside to cool.
  3. In a blender, put the ginger, coconut, cilantro and 1/2 cup water and blend until liquefied.
  4. Heat a large saucepan on medium heat and add the ghee, cinnamon, cloves, cardamom, peppercorns and bay leaves. Stir for a moment until fragrant. Add the blended items to the spices, then the turmeric and salt. Stir until lightly browned.
  5. Stir in the mung dal and rice and mix very well.
  6. Pour in the 6 cups of water, cover and bring to a boil. Let boil for 5 minutes, then turn down the heat to very low and cook, lightly covered, until the dal and rice are soft, about 25-30 minutes if mung beans are split, and 1 hour if whole. Add water if needed.
  7. Add pumpkin seperately and stir through
  8. Top with Coriander or your herb of choice!

Stay warm and well fed this winter x

This recipe and many others can be found in Ayurvedic Cooking for Self-Healing by Usha & Vasant Lad. 

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