The Healthy Chef Teresa Cutter’s Classic Auyrvedic Recipe: Kitchari

Teresa Cutter

The Healthy Chef

Aug 12, 2022

Kitchari is a classic Auyrvedic dish that is used to restore digestive health and wellbeing. Teresa Cutter from The Healthy Chef shares her recipe below.

Healthy Digestion

Serves 4 – 6

Kitchari Ingredients

  • 2 tablespoons extra virgin olive oil or ghee
  • 1 onion, finely diced
  • 1 carrot, finely diced
  • 1 stick celery, finely diced
  • 2 tablespoons fresh grated turmeric (½ teaspoon dry)
  • 1 tablespoon fresh grated ginger
  • 2 cloves garlic, smashed
  • 2 teaspoons cumin
  • 125 g (½ cup/4 oz) moong dhal, soaked overnight, drained
  • 125 g (½ cup/4 oz) wholemeal basmati rice
  • 2 L (8 cups/67½ fl oz) freshly boiled water
  • sea salt to taste
  • 2 generous tablespoons nutritional yeast flakes (optional but delicious)
  • 60 ml (¼ cup/2 fl oz) coconut milk
  • 2 spoonfulls green sauce (see inspiration section)


  1. SAUTE onion, carrot, celery, turmeric ginger and garlic with the olive oil for 1 minute over a medium heat. Add the cumin, dhal, rice and water and stir through. Add a pinch of salt.
  2. SIMMER for 1 hour over a low heat, partially covered, stirring occasionally to prevent sticking. Add more water if required, the consistency should be a thin porridge.
  3. STIR THROUGH coconut milk and nutritional yeast and more salt if needed. Divide between serving bowls and enjoy.

To make green sauce, blend 1 bunch parsley, 1 bunch coriander, the juice from ½ lime, 2 teaspoons Dijon mustard, 1 clove garlic and 125 ml (½ cup/4 fl oz) olive oil. Serve a spoonful over kitchari with a dollop of coconut yoghurt or milk.

Gluten Free
Dairy Free
Plant Based

If you liked this Kitchari recipe, find more delicious creations here.


By Teresa Cutter

The Healthy Chef

Teresa is a classically trained chef, nutritionist, accredited fitness trainer and award-winning cookbook author. As the founding director of The Healthy Chef, a company dedicated to improving individuals' health, Teresa specialises in designing nutritional supplements, such as marine collagen, proteins, superfoods, magnesium, functional beverages and healthy cookbooks.


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