James Sanders Yoga

Settle that belly! A simple Kitchari recipe for a digestive reset

various spices on white background

The holidays are known for feasting, food, sweets, and treats. After the festivities it may be time to bring in some simple foods and bring in some peace to our bellies. Enter Kitchari, a rice and legume based dish with mild spices that is super easy on the digestive system.  It’s a great choice when recovering from a stomach bug or anytime you need to incorporate some cleansing and grounding practices.

  • 1/2 cup basmati rice 
  • 1 cup mung dal (split yellow lentils) 
  • 5 cups (approx.) water 
  • 1/4 tsp mineral salt (pink Himalayan or sea salt)
  • 1/2 to 1 inch ginger root, chopped or grated 
  • 2 tsp. ghee or coconut oil
  • 1/2 tsp. coriander powder 
  • 1/2 tsp. cumin powder 
  • 1/2 tsp. whole cumin seeds 
  • 1/2 tsp. mustard seeds 
  • 1/4 inch fresh grated turmeric root or 1/2tsp. turmeric powder 
  • 1 pinch asafoetida (hing) 
  • Handful of fresh cilantro leaves 
  • 1 to 1/2 cups assorted vegetables such as peas, broccoli, carrots, squash (optional, see note at the end of the preperation on adding vegetables)


  1. Rinse the rice and dal thoroughly in a colander or strainer
  2. Heat your ghee or coconut oil in a pot 
  3. Add grated ginger to the pot and warm until it becomes fragrant
  4. Add all of the other spices -corriander, cumin, cumin seeds, mustard seeds, turmeric and asafetida. Warm them until they become fragrant
  5. Add the rice and dal to the pot and stir briefly with the spices
  6. Add 5 cups of water and salt (once you try this recipe,  you may prefer a less or more water to adjust the texture of the final dish)
  7. Cover and cook until water is absorbed 
  8. Add some cilantro before serving
A note on adding veggies. How you include veggies will depend on which veggies you prefer. I tend to use small bits of broccoli or peas and I will add them to the ghee before the spices.  This cooks them a bit before adding the water.  
You could also choose to cook the veggies in their own sauté pan or roast them,  then stir the veggies in at the very end.  Keep it simple though!
If you are familiar with your Ayurvedic Dosha, you may choose to add a pinch of ginger power for Vata and Kapha Doshas or omit the mustard seeds for Pitta Dosha. Curious, try out this online Dosha Quiz

This kitchari recipe is perfect for nourishing our bodies with an easily digestible meal.  You know what else is good for our own nourishment? Yoga classes!  I hope you join me for a class soon.

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