Ayurvedic Diet: Kitcheri for Vatas

Yield: 4 servings
Calories: 100
Theme: Lunch
Ayurvedic Diet: Kitcheri for Vatas


  • 1 cup Basmati Rice
  • 2 cups Mung Dahl (split yellow lentils)
  • 7 cups (approximately) water
  • pinch of salt
  • 1 tsp freshly cut ginger root
  • 2 tbsp ghee
  • 2 tsp mustard seeds
  • 2 tsp cumin seeds
  • 2 tsp fennel seeds
  • 2 tsp cumin powder
  • 2 tsp turmeric powder
  • 2 tsp coriander powder
  • 1 Asafoetida (Hing)
  • 1/3 cup zucchini
  • 1/3 cup asparagus
  • 1/3 cup squash


Wash the lentils and rice separately in at least 2 changes of water. Place aside. In a medium-sized pot, sauté all the seeds in the ghee until they pop on medium/high heat. Then reduce the heat and add the other powdered spices and ginger for a few seconds. Add the mung dal and salt. Sauté for 1 or 2 minutes. Add boiling water. Bring the entire mixture to boil and then simmer for 30 to 40 minutes or until the dahl is about 2/3 cooked.

Now cut the vegetables into small pieces. Add the rice and vegetables to the lentils. Stir, adding extra water if required. Bring back to a boil, then simmer for 20 minutes or until rice is fully cooked. Cook until there is minimal water remaining, leaving the lid on the pot.

Note: An alternative to cooking on a stove top is to add all of the ingredients to a crock-pot and allow to slowly simmer over 6 hours. Sauté the spices in ghee separately and add them to the entire mixture in the crockpot.


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