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.
Or use this link if you accessed this from the Kitchen Nutrition Category: (


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.)

Recipe for Greens & Beans (Kale with Garbanzo Beans)

ALERT: Just noticed yesterday that my Twitter handle, which I changed to Menupause, did not work when I clicked on Twitter icon, so type in Menupause on Twitter, please. Will contact my web guru for help.

NOTE: Yesterday I posted a longish article on the nutritional benefits of leafy greens and beans. I decided to post the recipe today because of the length of the article yesterday.
(Link to yesterday’s article:

I garnished this recipe with sprouted pea shoots.

Utensils: Saucepan, sauté pan, strainer, cutting board & knife, serving platter
Prep. Time: 15  minutes with precooked beans*
Cooking Time: 15-20 minutes
Categories: Vegan, Gluten Free, No Added Sugar


2-3 cups chopped or torn organic kale
1/2 – 1 cup cooked garbanzo beans
1 Tbl. ghee or macadamia oil or sesame oil
1/2 leek, washed well & sliced (mostly white or light green part)
one garlic clove, peeled & minced
sliver of fresh ginger (optional)
salt & pepper to taste or herbs of your choice (I used curry spices. See Directions.)
Pea Shoots, parselty, or cilanto, etc. for garnish (optional)


  1. *If using canned garbanzos, please buy from Eden or other natural foods company that uses no BPA to line their cans. If using dried, soak over night and cook the next day until tender, as much as 45 minutes, ahead of greens, or until tender. (I actually sprouted mine. See special directions below.+)
  2. Place water in saucepan to boil, about 2 cups. Wash and chop or tear the kale into bite-sized pieces and add to water. (Feel free to use other greens of choice. Spinach wilts to almost nothing, so generally I don’t use spinach. Try collards or chard or an Asian green such as bok choi.) Cook in enough water to cover for about 7 minutes. (This helps remove the bitter taste. I  cool the water to use on our houseplants.)
  3. In a small sauté pan melt ghee or add oil of choice. On low heat, add sliced leek, garlic and ginger slice, if using. Then add curry powder, stirring it into the oil, garlic, and ginger, unless ginger is in your curry powder. Add cooked garbanzos and heat for 2-3 minutes. Option: Feel free to use sesame oil (with a dash of soy sauce) for an Asian flavor or olive oil with Italian herbs for an Italian flavor.
  4. By now the greens are wilted enough to remove with tongs or pour off water into a measuring cup and save for plants. Stir into the flavored beans and serve warm.  (Optional: Garnish with sprouts of your choice or parsley or cilantro.) Servings: As a side dish, this will serve 2-4, depending on whether you used the larger amounts in the Ingredients list or the smaller amounts. Feel free to use more greens than beans and vice-versa.

    +Sprouted Garbanzos: Soak beans overnight and drain next day. Place in a colander so they erceive enough air between rinsing. (Growing them in jars turns them mushy.) Rinse  2-3 times daily until little “tails” appear. Cook in water until tender, about 20 minutes. Sprouted garbanzos will digest easier, take less time to cook, and increase in nutrients as a result of sprouting. Refrigerate  any not used and add to salads or other dishes where a protein boost is desired.                     Here are my sprouted chickpeas, uncooked.
    I used whole seeds that make up a curry powder. The ingredients vary in powdered form, depending on the brand you buy, but I make my own mixture from cumin, fennel, and cardamom seeds, plus turmeric powder plus the ginger and garlic noted above. I use this curry mix for my kitchari, so it’s already mixed. (Kitchari is an India stew. Here is a link to one of my kitchari recipes:  Another version will appear soon from Dr. John Douillard’s latest book, Eat Wheat.)
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