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Recipes: Kitchari - A Meal To Balance All Three Doshas

Madhumati Tyagi and Geetha Patil

Understanding of the human body type based on three Doshas – Vata (movement), Pitta (transformation) and Kapha (structure) is very important so that you can plan consuming foods that suit your body type. Some foods can increase, or aggravate a Dosha. Some foods can decrease or calm a Dosha. Some foods are naturally Tridoshas and have a balancing effect on all of the Doshas. Kitchari (meaning an all-in-one pot meal) is a traditional example of such a meal.

The following Kitchari recipe has a Tridoshic effect. It is well balanced in both taste and its effects on the Doshas. Kitchari provides many benefits – heals the digestive system, and eliminating toxins from your body.

Text Box:  Ingredients: (Sufficient for 2-3 people)

  • 2 cups basmati rice
  • 1 cup split mung dal
  • 1 cup chopped French green beans*
  • 1 cup diced carrots*
  • 2 tbsp. ghee
  • 1 tsp fennel seeds
  • 1 tsp mustard seeds
  • 2 tsp cumin seeds
  • 1 tbsp. grated ginger
  • 2 tsp turmeric
  • 1 tsp cardamom powder
  • 1 tsp coriander powder
  • 0.5 cup raisins
  • 2 tsp rock or sea salt
  • 1 bunch finely chopped fresh coriander
  • Lemon or lime

*Can use any other green and root vegetable combination.


  • Wash both the rice and the mung dal.
  • Wash the greens beans and carrots and chop into 1 inch pieces.
  • In a pot, warm the ghee, add the mustard seeds, fennel seeds and cumin seeds, and let them crackle.
  • Add the rice and mung dal and sauté for further 2 minutes.
  • Add the grated ginger, turmeric, cardamom powder, coriander powder, raisins, carrots and greens beans. Stir and sauté for 1 minute.
  • Add 6 to 7 cups of water and bring to the boil.
  • Add the rock or sea salt and reduce flame to a medium-low heat.
  • Cover and cook until the dal and rice is tender – between 30 to 45 minutes.
  • During the last process, stir the rice and check if you need to add more water to keep the Kitchari moist consistency.
  • Before serving garnish it with some finely chopped fresh coriander.
  • Allow each person to squeeze out the juice of the lemon or lime according to his or her own taste.

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