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Basmati and Yellow Mung Dahl

Serves 2 people ( although it's so delicious you might not want to share it...! )


Ingredients :

1/2  - 3/4 cup of yellow mung dahl ( soaked in water 20 mins before cooking )

1/2  - 3/4 cup of basmati rice

1 tablespoon of ghee  or coconut oil

1 tsp of cumin seeds

1 tsp of mustard seeds

1 tsp of turmeric

Half to 1 inch grated ginger

Fresh ground black pepper

pinch of asafoetida  ( optional )

1/2 tsp salt

1 tsp sugar, jaggery or coconut palm sugar

A bunch of fresh coriander leaves ( optional )

Fresh organic iceberg lettuce ( optional )






How to make it:

  • Rinse mung dahl until water clear, then place in a pan with water and bring to the boil  ( or use boiling water ) then gently cook for 15 - 20 minutes.

  • Meanwhile, heat the ghee  or coconut oil in a heavy based pot, medium heat and add cumin seeds, mustard seeds and grated ginger until seeds pop.

  • Quick stir then add the basmati rice, black pepper, turmeric and asafoetida

  • Quick stir then add 1- 2 cups of water, salt and sugar.

  • Bring to the boil then cover with heavy based lid and simmer for 10 minutes

  • Turn heat off, the rice will steam for another 5 minutes  add the now cooked mung dahl  (drain if needed ) and stir lightly with a fork. You may want to add a little more water, just keep an eye on it. Some people like it a little drier and others more of a soup / stew.

  • Stir in some freshly chopped coriander ( optional ) and lettuce if using.

  • Serve with fresh steam vegetables and home made naan Enjoy!


Mung Dahl is one of the most easily absorbable and easily digested beans. With 24.1gm of protein per 100gm, it is one of the best sources of protein, being a complete protein packed with all 13 essential amino acids.

Kitchari is a traditional Ayurvedic dish that's known for its ability to  balance all three doshas: vata, pitta, and kapha. For people who  want to cleanse the body and soul in a gentle manner, kitchari provides ample nutrients while clearing out and  detoxing your body.

Traditionally it's made with mung beans, basmati rice  seasonal vegetables, ghee, and spices. The mung beans are  easily digested and deeply cleansing, known for  removing  toxins, specifically pesticides and insecticides, from the body. 






Used when fasting or doing a twice yearly deep Ayurvedic cleanse known as Panchakarma, Kitchardi is at the core of Ayurvedic healing and cleansing therapies because of it’s ease of digestion and assimilation. It is light and nutritious, balancing for all three doshas - Vata, Pitta and Kapha.


Even a simple 3 - 5 day detox using this delicious and highly nutritional dish will leave you feeling light, clear headed as well as giving your digestive system a rest particularly helpful to slough off the heaviness of winter foods. 

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