Kitchari Recipe from Eat Wheat Review by Dr. John Douillard

Yesterday, March 24th, I posted a review of Dr. John Douillard’s new book, Eat Wheat. Scroll down to the next posting on my Home Page or Reviews and you will see it.
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Here is the recipe I promised, the basic Ayurvedic dish called Kitchari in Appendix C, pp. 270-271 of Dr. Douillard’s book.

The photo of the kitchari I made (below) includes vegetables, even though his recipe does not, because I make it as my dinner, like a one dish meal. I have also tried it as a breakfast cereal, using coconut water and cinnamon and a dash of maple syrup andn veggies. Feel free to experiment with the basic recipe. Dr. Douillard’s website,, features Kitchari Kits as well as books, free videos, and a sign-up for his free newsletter. Ingredients can also be found in health food stores or ethnic markets.

(Dr Douillard’s) Ayurvedic Superfood Kitchari Recipe


Tip: For best results, use all organic ingredients

  • 1 cup yellow split mung dahl beans
  • 1 cup white long grain rice (quinoa or millet can be used as alternatives)
  • 8 cups water (or 4 cups vegetable broth and 4 cups water)
  • 2-3 tablespoons grass-fed ghee
  • 1 tablespoon ginger, freshly grated
  • 1/2 teaspoon turmeric powder (or 1 tsp. freshly grated)
  • 1/2 teaspoon coriander powder (or 1 teaspoon seeds)
  • 1/2 teaspoon fennel powder (or 1 teaspoon seeds)
  • 1/2 teaspoon whole cumin seeds (or 1/4 teaspoon powdered)
  • 1/2 teaspoon brown or yellow mustard seeds
  • 1 pinch hing, also known as asafetida (optional)
  • 1/2 teaspoon salt
  • 1 small handful fresh cilantro leaves, chopped


  1. Rinse split yellow mung dahl beans and rice (or alternative) together a few times, until water is less murky.
  2. Toast the spices (optional): Heat a heavy skillet over medium heat. Add spices and toast 2-5 minutes or until spices are fragrant and lightly browned, stirring constantly to prevent burning. Remove from heat.
  3. In a large saucepan, combine rice (or alternative), brans, water, and spices. Add 2-3 tablespoons of grass-fed ghee.Tip: When using kitchari during cleansing, as in The Short Home Cleanse, omit the ghee.
  4. Cover and bring to a boil. Reduce heat to low and simmer until rice (or alternative) and beans are soft (at least 30 minutes, longer is ideal). IF time permits, you can cook it longer by adding more water. YOur goal is kitchari that is well-cooked and soupy.
  5. Garnish with salt and cilantro, and enjoy!


My Notes: When I first learned about kitchari, the recipe was given to me by a local Ayurvedic practitioner who suggedsted soaking the split yellow mung beans overnight, or at least 4 hours, to shorten cooking time. (Ghee is a form of butter that has had the butter fat skimmed off.) Also, I noticed that Dr. Douillard has listed cumin twice in the spice list, so I will email him to see if that is correct.

P.S.I called and spoke to one of the assistants and noted that the missing item is fennel, which I changed. (The recipe listed cumin twice.)

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