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Kitcheri [Vegan]

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Kitcheri is a basic Ayurvedic dish which is believed to benefit digestion and therefore is often prescribed to people with weakened digestion or those on a detox program. It is unique in the sense that it is considered to be appropriate for all the three constitutional types according to the Ayurveda — Vata, Pitta and Kapha. Apart from this, it is a a perfect meal for vegans: the combination of rice and lentils delivers all the essential amino acids which the body readily transforms into complete proteins.

Kitcheri [Vegan]

This Recipe is :

Dairy Free Vegan




  • 1 /2 cup basmati rice
  • 1/2 cup yellow split mung dal
  • 3 cups water
  • 2 tbsp coconut oil
  • A few mustard seeds
  • 1 onion, chopped
  • 2-3 garlic cloves, chopped
  • 2 cm piece of fresh ginger, peeled and finely diced
  • 2 cinnamon sticks
  • A small (3-4 cm) piece of turmeric (curcuma) root
  • 1 tsp Garam Masala
  • 1 cup broccoli florets
  • 1 zucchini, cut into 2 cm cubes
  • 200 g fresh spinach
  • Salt to taste
  • Fresh coriander  leaves to serve


  1. Soak the rice together with the mung dal for 3 hours (not a must but makes the dish easier digestible). Rinse thoroughly under running water until water is transparent. Transport to a cooking pan, cover with 3 cups of water and bring to boil.
  2. Meanwhile, in another pan, heat the coconut oil over medium-high heat. Stir in the mustard seeds, onion, garlic, ginger and cinnamon and cook for 1 minute. Stir in the broccoli florets and zucchini, cook for 2-3 minutes.
  3. Add the rice and lentils together with the water to the pan with veggies.
  4. Peel and rasp the turmeric root. Beware though that it will color your hands yellow if you don’t use gloves. Alternatively, you can use ground turmeric. Add the turmeric to the pan.
  5. Add salt, cover with a lid and turn the heat down. Simmer till ready, about 20 minutes.
  6. Stir in the spinach leaves and put the heat off.
  7. Let the kitcherie stand at least for 10 minutes prior to serving in order for the flavours to blend.
  8. Serve topped with fresh coriander.





Hi! I am Lera. I am a certified dietitian, an orthomolecular therapist and a freelance author. I live in the beautiful city of Amsterdam where I run my Terra & Luna practice. I help people to stay young, by which I mean maintaining for as long possible the optimal health, sharpness of mind and vigorous spirit. I absolutely love cooking! Please visit my website Terra e Luna for more recipes and blogs in the field of nutrition.



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