Spiced Yellow Dal with Rice (Kitchari)

updated May 27, 2020
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(Image credit: Sara Kate Gillingham)

It’s been a long few months of rich cooking and eating, so the idea of eating simply and clean as summer approaches is attractive. In Ayurveda, a dish called Kitchari is often prescribed for its ease of digestion and detoxifying qualities, and lately I’ve been eating it a ton.

(Image credit: Sara Kate Gillingham)

Kitchari literally means a mix or a mess, so this dish is a mess of rice, usually basmati, and beans, usually split mung beans. The spices I use are traditional Indian ingredients, but there is no reason why you can’t experiment with others. If you’re eating this dish specifically to give your digestion a break, steer clear of spicy ingredients like red pepper flakes or cayenne.

Like chili to Americans, there are thousands of recipes for Kitchari in Indian kitchens. This is my version, with amped up ginger and a pinch of asafoetida (hing), which gives the dish a satisfying depth of savory flavor that I find missing from a lot of vegan cooking.


Prep time 10 minutes

Cook time 25 minutes

Serves 4 to 6

Nutritional Info


  • 3/4 cup

    split yellow mung beans

  • 2/3 cup

    basmati rice

  • 1 teaspoon

    coconut oil or ghee

  • 2 teaspoons

    black mustard seeds

  • 1 teaspoon

    fenugreek seeds

  • 1/8 teaspoon


  • 1 tablespoon

    minced fresh ginger

  • 1 teaspoon

    ground turmeric

  • 1 teaspoon

    ground cumin

  • 2

    bay leaves

  • 1 quart

    (4 cups) water

  • 1/2 cup

    chopped fresh cilantro

  • Bragg's Liquid Aminos or sea salt


  1. Rinse the mung beans and rice together under running water until the water runs clear.

  2. In a 3-quart or larger heavy-bottomed pot with a lid, heat the coconut oil over medium heat. Add the mustard and fenugreek seeds and toast until the mustard seeds pop. Add the asafoetida, ginger, tumeric, and cumin and cook for about 30 seconds, stirring constantly. Add the beans and rice and stir until they are coated with the spice mixture.

  3. Add the water and bay leaves to the rice and bean mixture and bring to a boil. Lower the heat to a simmer and cover. Cook until the beans and rice are soft, but not mushy, 15 to 20 minutes. Serve warm with chopped cilantro and either Bragg's Liquid Aminos or sea salt, as needed.

Recipe Notes

Storage: Leftovers can be refrigerated in an airtight container up to 4 days.