In This Article


Recipe and photo by Emma Frisch

  • Prep Time: 5 minutes
  • Cook time: 30 minutes
  • Yield: 6 servings


  • Ghee – 1.5 teaspoon
  • Coriander seeds – 1.5 teaspoons
  • Fennel seeds – 1.5 teaspoons
  • Cumin seed – 1 teaspoon
  • Turmeric powder – 1.5 teaspoons
  • Cumin powder – 1 teaspoon
  • Split mung dahl – 1 cup
  • Basmati rice – 1 cup, rinsed
  • Split yellow dahl – 1/4 cup, rinsed
  • Cardamom pods – 4
  • Bay leaves – 2
  • Cinnamon stick – 1/2 stick
  • Fresh ginger root – 1 tablespoon, minced
  • Water – 4 cups
  • Cilantro leaves – 1/4 cup per serving


  1. Toast the fennel, coriander and cumin seeds over medium-low heat. When they begin to pop, transfer them to a mortar and pestle or clean coffee grinder, and grind into powder.
  2. In a large pot, melt the ghee. Add the ground spices, turmeric powder and cumin powder. Stir into a paste.
  3. Add the split mung dahl, yellow dahl and rice to the pot. Stir and toast for 1-2 minutes.
  4. Add the cardamom pods, bay leaves, cinnamon stick and minced ginger.
  5. Add the water and stir the kitchari. Cover the pot with a lid and bring the liquid to a boil.
  6. Reduce to a simmer for about 30 minutes, until the water is absorbed and the kitchari is tender and porridge-like.
  7. Serve warm with a generous helping of cilantro leaves.
  8. When reheating for each meal, I like to add a splash of water to loosen up the kitchari.

For more recipes by Emma Frisch, visit her food blog at

What did you think of this recipe? Have any tips or tricks to share?

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Dr. John

2 thoughts on “Kitchari”

    • Hi Lore,

      For weak digestion, gas, or bloating: Before starting to prepare kitchari, first parboil split mung dahl (cover with water and bring to boil), drain, and rinse. Repeat 2-3 times. OR soak beans overnight. Drain and cook as directed.



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