Kitchari for Wellness | Ricky Allen + Cathy Griffith

Kitchari for Wellness

It’s been raining in Santa Fe and many people are staying at home. We wanted to share a recipe for wellness and clean eating.

Kitchari has many health benefits like the removing of toxins, restoring nutrition, and it’s easy to digest. The Mung beans are a great source of fiber which helps remove toxins from your body. They also help get rid of any toxic build up that occurs in your intestinal lining.

Here is one of our favorite simple kitchari recipes:

  • 2 tablespoons ghee
  • 2 teaspoons brown mustard seeds
  • 2 teaspoons fennel seeds
  • 2 teaspoons cumin seeds
  • 2 teaspoons fenugreek seeds
  • 2 teaspoons turmeric
  • 2 teaspoons ground ginger
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 tablespoon chopped garlic (about 2 – 3 cloves)
  • 1/2 cup chopped onion (or shallot)
  • 2 cups split mung bean dahl (or golden lentils)
  • 1 cup white basmati rice
  • 3 – 5 cups chopped vegetables*
  • 4 cups vegetable broth
  • 4 cups water
  • 2 bay leaves
  • Cilantro to garnish


    • Heat the oil in a large stockpot or dutch oven. Once melted, add the spices. Cook the spices in the oil until they start to become quite aromatic, about 2 – 3 minutes. From there add the garlic and onion/shallots and cook another 2 minutes or so.
    • Add the beans, rice and veggies and give it a quick stir to ensure the spices are evenly coating the rest of the ingredients. Pour in the liquids and stir in the bay leaves.
    • Bring the mixture to a boil, then reduce to simmer and cover and cook for about an hour. Remove the lid, give the mixture a good stir and add a touch more liquid if desired.
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