Tri Doshic Kitchari


Kitchari. It is the ultimate healing food in Ayurveda. I call this Tri-Doshic Kitchari because kitchari (any kitchari) is balancing for all three ‘doshas’ or body types in Ayurvedic tradition. It will not exacerbate any of our imbalances, only serve to bring our body into balance, no matter where it’s at. With no onions or garlic to speak of, this comforting, warming dish is a favorite for postpartum mothers. Packed with healing spices including adaptogenic turmeric and black pepper for added nutrient assimilation, this is a key recipe to have in your repertoire after baby, after operation, or for any life challenge when a cosy bowl of comfort + wellness is what the Ayurvedic doctor ordered.

Serves 6 – 8  


  • 2 cups yellow mung dal beans

  • 2 tbsp ghee or organic sesame oil

  • 2 tsp black mustard seeds

  • 2 tsp cumin seeds

  • 1 tsp fennel seeds

  • 2 tsp ground turmeric

  • 2 tsp ground black pepper

  • 1 tsp ground cumin

  • 1 tsp ground coriander

  • 1 tsp cinnamon

  • 1 cup uncooked white basmati rice

  • 2–5 cups of chopped, organic, seasonal vegetables, such as carrots, sweet potato, squash, celery, kale, spinach, asparagus, zucchini, broccoli, or bok choy (avoid all nightshades)

  • 2 cloves

  • 2 bay leaves

  • 3 green cardamom pods

  • 1 cup chopped fresh cilantro (optional)


1.    Rinse and strain the mung dal beans until the water runs clear, about 5 times.

2.    In a large pot over medium high heat, heat the ghee or oil. Add the black mustard, cumin and fennel seeds and toast until the mustard seeds pop, about 1 minute.

3.    Add turmeric, black pepper, cumin, coriander, and cinnamon, and mix together. Stir in the rice and beans.

4.    Add 8 cups of water, chopped vegetables, cloves, bay leaves, and cardamom pods. Bring to a boil and reduce to a simmer.

5.  Cook at least one hour, until the beans and rice are soft and the kitchari has a porridge-like consistency, or until it reaches the texture you like.

6. Add any leafy greens at this stage to cook for the last 5 minutes.

6.    Serve warm with fresh cilantro on top, if desired.

KitchenSophie Ward