Ayurvedic Kitchari Cleanse Recipe

In Ayurveda, cleansing is not about extreme fasting but balancing digestion (Agni), reducing toxins (Ama), and rejuvenating the body with seasonal foods and herbs. A 3-day kitchari cleanse (a simple mung dal and rice dish) is another great way to detox gently.

Kitchari is a nourishing, easily digestible dish used in Ayurveda to cleanse the body, support digestion, and restore balance. It’s perfect for a 3-day cleanse to reset your gut and detoxify gently.

Ingredients: (Serves 2-3)

Grains & Legumes:

• ½ cup split yellow mung dal (soaked for 2-4 hours)

• ½ cup basmati rice (soaked for 30 minutes)

Spices (for digestion & detoxification):

• 1 tablespoon ghee or coconut oil

• 1 teaspoon cumin seeds

• ½ teaspoon turmeric powder

• ½ teaspoon coriander powder

• ½ teaspoon fennel seeds (optional, helps bloating)

• ½ teaspoon ginger powder (or fresh grated ginger)

• Pinch of hing (asafoetida, optional – helps prevent gas)

• ½ teaspoon Himalayan salt

Vegetables & Liquids:

• 4 cups water (or vegetable broth for extra nutrients)

• 1 cup chopped vegetables (carrots, zucchini, spinach, etc.)

• Fresh cilantro & lemon juice (for garnish)

Instructions:

1️⃣ Rinse the soaked mung dal and rice well. Drain and set aside.
2️⃣ Heat ghee or coconut oil in a pot over medium heat. Add cumin seeds, fennel, and hing. Sauté for 30 seconds until aromatic.
3️⃣ Add turmeric, coriander, and ginger. Stir for a few seconds.
4️⃣ Add mung dal and rice, stirring to coat with the spices.
5️⃣ Pour in the water (or broth) and bring to a gentle boil. Reduce heat and simmer for 20-25 minutes, stirring occasionally.
6️⃣ Add chopped vegetables and salt. Simmer for another 10 minutes until soft.
7️⃣ Garnish with fresh cilantro and a squeeze of lemon juice before serving.

How to Do a Kitchari Cleanse:

• Eat kitchari for 2-3 days, having it for breakfast, lunch, and dinner.

• Drink warm water, herbal teas (ginger, cumin, coriander, fennel tea), and lemon water throughout the day.

• Avoid processed foods, sugar, caffeine, and dairy during the cleanse.

• Practice mindful eating, light yoga, meditation, and deep breathing to support detoxification.

This gentle cleanse soothes digestion, reduces bloating, removes toxins (Ama), and balances all doshas (Vata, Pitta, Kapha).

***If you cannot find mung dal/moong dal, you can substitute with toor dal, chana dal (split), yellow lentils, red lentils, or even yellow split peas, but be aware that the cooking time and consistency of the final dish will change.***