What is a Kitchari Cleanse?

Kitchari is a traditional rice and mung dal soup or stew in Ayurvedic cooking most often used as an easy to digest meal during cleanses.  The base of rice and split yellow mung dal is not only gentle on the GI tract, it is nourishing and offers a complete protein.

Ayurvedic medicine rests on the foundation of a strong and balanced digestive fire (Agni).  And shares that the symptoms we experience when our digestion is out of balance, indicate the first stages of disease.

  • Feelings of heaviness up to 4 hours after eating.
  • Bloating, gas and/or excess belching.
  • Acid reflux, cramps or inflammation.
  • Food intolerance and allergies.
  • Constipation or other elimination complaints.

An Easy Digestive Cleanse
Nature has at it’s core the ability to reestablish balance, but needs ideal conditions to do this.  Kitchari (or kitcharee) provides satisfying nourishment while allowing the GI tract an opportunity to rest, re-set and re-balance.

Kitchari is not only very easy to make, it is wholesome and cost-effective. Try this Kitchari Recipe and let us know what you think.

Ingredients when possible, use fresh, organic and local.

  • Basmati rice – ¼ cup
  • Split yellow mung dal – ¼ cup
  • 1 TBSP ghee
  • 1 TBSP spice mix (ground cumin, coriander, fennel and turmeric)
  • 1 TSP fresh chopped ginger
  • 4-8 cups of hot water (depending on desired consistency)
  • Salt and pepper to taste
  • Fresh cleansing herbs: parsley, dill and/or cilantro
  • Fresh sprouts
  • Dallop of freshly made yogurt
Split yellow mung dal for use in a kitchari recipe


  • Rinse rice and dal well – until water runs clear.
  • Warm ghee in medium soup pot on medium heat.
  • Add spice mix and fresh ginger, stir and gently sauté until the aroma releases.
  • Mix in rice and dal.
  • Add hot water to cover plus a bit more – gently stir.
  • Monitor, adding more hot water as desired to make a stew or soup consistency.
  • Simmer until dal and rice is cooked – approx. 20-30 minutes.
  • Add salt and pepper to taste.
  • Garnish with a generous amount of fresh chopped herbs and fresh mung dal sprouts.

Ayurvedic Considerations

  • Serve with a dollop of fresh-made yogurt to boost natural pro-biotics and increase calcium.
  • If you’re craving sweets, feel free to add a few raisins to the cooking. Raisins cooked this way also help to boost iron.
  • Once your cleanse is over, add some fresh seasonal veggies to your kitchari for a few days as a supporting transition dish.

Ayurvedic Healing is an art and science of nature and its relationship to the individual.  And there are many different approaches for each person on how long to cleanse and how long to rejuvenate.  We recommend you find an experienced Ayurvedic practitioner in your community to help guide your journey.  There are many different Ayurvedic Cleanses available to try.  But here are some simple guidelines to begin to build your practice and experience of benefiting from kitchari.

Kitchari dish made for ruse during a cleanse

Use our Kitchari recipe for one meal a day for a while.  Ideally for breakfast or dinner while having your largest meal of the day around noon when the Digestive forces (Agni) of nature are at their peak.  This is a great approach to share the healing benefits of kitchari with the family.

This is a great way to start if you have not tried a cleanse before.  Take one day and enjoy kitchari for breakfast, lunch and dinner.  Do not snack between meals.

A one day cleanse is also a meaningful approach for ongoing digestive support and re-balancing.  Pick one day a week to have only kitchari as an ongoing approach to preventative Ayurvedic medicine.  It won’t take long for you to begin to notice the benefits.

If you are comfortable with cleansing, try a week of just kitchari.  Again, try not to snack between meals and enjoy sipping hot CCF Tea throughout the day to level-up the detoxification of the digestive and elimination systems.

It can take time to learn how to trouble-shoot your kitchari. And it can take a bit of practice to find the right balance of herbs and spices for you, so don’t give up if you (or the family) are not an immediate fan.  Give yourself some time to play, explore and allow the benefits of kitchari to unfold. With patience and perseverance you will notice digestion and elimination improve.

If you are unsure which cleanse is right for you or would like to get some personalized support, check out our easy Ayurvedic Kitchari Cleanse, which shares all the how’s and why’s of an effective kitchari cleanse including the art of Ayurvedic spices, ghee and homemade yogurt.

Kitchari has a regular place on our weekly meal plan.  It is a quick, easy and affordable go-to meal that not only feels good, but is good.  And the more you make it, the more you learn about Ayurvedic herbs and the easy and natural ways you can support the immunity of yourself and your family through food and diet.

Looking to get started with an introduction to Ayurveda?

Discover the power of Ayurveda! Learn about its rich history, philosophy and how it can help you achieve optimal health and wellness. Click here to explore more.


Learn an easy meditation practice.
Along with tips, strategies and trouble-shooting tips to help you establish a consistent routine to experience maximum benefits.