Low-Carb Kitchari

This recipe is pacifying to all doshic types.


  • dutch oven


  • c. mung dal
  • ½ c. basmati rice
  • sesame oil
  • ½ tsp. mustard seeds
  • ½ tsp. cumin seeds
  • 1 tsp. rock salt
  • 1 tsp. turmeric powder
  • 1 pinch hing (aka asafoetida)
  • 1 tsp. cumin powder
  • 1 tsp. coriander powder
  • 4 c. water
  • 1 piece fresh ginger grated


  • Soak the mung dal in water for a half hour or longer, then drain.
  • Wash the rice in 2–3 changes of cool water, or until the water runs clear.
  • Cover the bottom of a dutch oven pot with enough sesame oil to coat.
  • Warm the oil until a drop of water on the oil causes a sizzle.
  • Add the black mustard seeds and cumin seeds. Heat the seeds until they begin to pop and you can smell them.
  • Add the drained mung dal. Cook, stirring often, for a few minutes.
  • Add the rock salt, turmeric, and asafoetida. Let cook for a few minutes, stirring often to avoid the dal sticking to the bottom of the pot.
    Add the water, rice, the remaining herbs, and ginger.
  • Bring to a boil, then reduce to a simmer, partially cover, and cook until all of the water has cooked off, approximately a half hour.


You may alter this recipe in any number of ways:
  • add one can of coconut milk (balancing to Vata and Pitta)
  • add nuts (balancing to Vata and Pitta)
  • add vegetables such as carrots, onions, shallots, garlic, broccoli
  • use vegetable or chicken stock (balancing to Vata)
  • add more water for a more soupy Kitchari (balancing to Vata)
  • use warming spices such as cinnamon and black pepper (balancing to Vata and Kapha)
  • use cooling spices and herbs such as peppermint and cilantro (balancing to Pitta)