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Kitchari: Energizing Ayurvedic Cleanse Dish
By Vital Plan Posted 01-03-2017
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In Ayurveda, one of the traditional medical systems of India, Kitchari (kich-a-ree) is a recommended dish during a cleanse or anytime when you want to give your digestive system a break and nourish your body.

Mung dal beans, one of the two main ingredients, are high in protein and carbohydrates, which provides good energy, while the Basmati rice is cleansing and very easy for the body to digest. Although it is typically made with these two items, feel free to substitute in other types of lentils or grains.

The spices are delicious and used to spark your digestive fire. All are thoughtfully combined to provide you with all you need during your cleanse. Enjoy for lunch and/or dinner. If you are like many people, this dish will quickly become a favorite!

Serving Size: 4


–   1 cup white basmati rice, rinsed thoroughly
–   1/3 cup split mung dhal or lentils, rinsed thoroughly
–   2 1⁄2 cup filtered water
–   1 zucchini, chopped
–   1 small sweet potato, peeled and chopped
–   2 tbs. ghee
–   3 tbs. shelled pumpkin seeds
–   2 tbs. chopped scallions
–   2 tsp. curry powder
–   2 tbs. Bragg’s amino acid
–   1⁄2 cup organic coconut milk, preferably fresh
–   2 tbs. lemon juice
–   1 tsp. maple syrup
–   Salt
–   Freshly ground black pepper
–   Fresh cilantro, for garnish


1. Put the rinsed rice and mung dhal or lentils in a saucepan and add 2 1⁄2 cups filtered water. Bring to a boil over high heat. Reduce the heat to low and simmer for 10 minutes.

2. Add to the pan even layers of zucchini and sweet potato on top of the rice mixture. Cover the pan again and cook until the rice mixture has absorbed all the water, about 20 minutes.

3. Meanwhile, in a saucepan, heat the ghee over medium heat. Add the pumpkin seeds and scallions and cook, stirring, until the seeds turn light brown, about 4 minutes. Stir in the curry powder and then the Bragg’s until thoroughly combined. Stir in the coconut milk, lemon juice and maple syrup and cook for 2 mins.

4. When the rice mixture is done, pour in the scallion mixture and stir to blend well. Season to taste with salt and pepper. Garnish with cilantro.

This recipe was adapted from Eat-Taste-Heal cookbook.

about the author
Dr. Bill Rawls
Dr. Bill Rawls has practiced conventional medicine as a gynecologist for
over 20 years and is also the co-founder and medical director of Vital Plan, a wellness and herbal supplement company.
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Dr. Bill Rawls


Dr. Rawls' groundbreaking approach to wellness comes from decades of practicing medicine, extensive research in alternative therapies, and firsthand experience helping thousands find their path to wellness. Dr. Rawls is a best-selling author and Medical Director of Vital Plan, an online holistic health company in Raleigh, N.C.

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