Kitchari Recipe

Kitchari is the perfect dish for the end of season because it helps us to detox and clear out any congestion in our bodies. This delicious dish is packed full of spices and vegetables that support digestion and promote gut health. It also helps to remove toxins from both your mind and body making it the ideal dish for a cleanse.

We also highly recommend this dish to postpartum mothers as it helps to promote healing and recovery after giving birth.

The below Kitchari recipe was written by the talented Katie Calcaterra. You can find her website here.


  • 1 cup basmati rice
  • 1/2 cup split mung dahl
  • 6 – 8 cups water (more water earlier for earlier postpartum)
  • 1 1/2 cups chopped vegetables (asparagus, okra and/or carrot)
  • 3 Tbsp ghee (or sesame oil)
  • 1 tsp yellow or brown mustard seeds
  • 1/2 tsp ground cumin
  • 2 cloves freshly minced garlic (optional)
  • 1 inch grated ginger root or 1 tsp ginger powder
  • pinch asafoetida powder, hing (optional)
  • 1/2 tsp turmeric powder
  • 1/3 cup chopped cilantro
  • lime slices for garnish
  • sea salt

**For high Vata, add an additional 1/2 tsp cardamom powder

**For high Kapha, add a pinch of ginger powder


  1. Carefully pick over rice and dahl to remove any stones. If time permits, soak the rice and dahl separately for at least 30 minutes or up to 2 hours. Rinse each separately until water runs clear, or in at least 2 changes of water
  2. Bring 6 – 8 cups water to a boil in a large heavy bottomed pot. Use more water for earlier in postpartum. Then add rice and dahl, and allow to simmer on low 35 – 40 minutes, covered with the lid slightly ajar.
  3. While that is cooking, prepare any vegetables by cutting them into small, bite-size pieces. When dahl and rice are cooked and tender, add the vegetables and cook for 10 minutes longer. In a separate saucepan, melt ghee, then add mustard seeds. Once they begin to pop, add the minced garlic. When the garlic is beginning to turn golden, stir in the ground spices and grated ginger and stir to combine and release the flavors and then turn off heat, as it can burn quickly. Stir the sautéed spices into the cooked dal, rice, and vegetable mixture.
  4. Sprinkle with sea salt, chopped fresh cilantro and a squeeze of lime to finish!
    For high Pitta, you can also garnish with grated coconut. After the first ten days, when lochia is reduced, blood-building iron-rich greens like spinach are a tasty and a beneficial addition. Fold in spinach when dish is finished, while it’s still hot.

For more Ayurvedic recipes, yoga insights and grant announcements, make sure you stay up to date with the Yoga For Good Foundation Blog.

Community yoga classes

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22nd March 2024 12:30pm (AEDT)

Hatha Community Class with Ahimsa Helen Cushing

Ahimsadhara is an expert teacher and author in yoga for trauma survivors. After teaching War Veterans for many years, she is now focusing on international programs and further writing. In this class, she uses asanas to help with healthy breathing and as a preparation for pranayama and yoga nidra.

22nd April 2024 12:30PM (AEST)

Dru Yoga Community Class with Angela Baker

Angela is an experienced Yogi and Dru Teacher Trainer, environmental campaigner, peace educator, and avid traveller, always seeking the best methods to promote health through Dru Yoga’s practices. Join Angela on the mat for a simple journey through energy block release, alignment with sequence, asana and mudra to leave you feeling refreshed, inspired and welcoming change.


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