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  • Writer's pictureHilary Lupton

A Fall Favourite! Rebalance with some Kitchari!

Starting to feel the effects of seasonal changes? Are you feeling like an autumn dish packed full of balancing and nourishing food for the season & soul!

This dish is one of my personal go-to's when the cool weather settles in! I am sharing it with readers so you too can add this to your tool kit! Add this when season's change from summer to fall, fall to winter, winter to spring!

The reason I love this dish and the beauty that lies within the ingredients is why I give this 5 stars! This dish is packed full of grounding and balancing spices, yet it has a very such a calming and gentle effect.

When nature shifts, as she normally will every year, our bodies react to Mother Nature and her cool, windy, damp & wet properties. This dish is a great way to kick-start our internal furnace!

Bring on the passion, internal fire & combat with a warming dish that I personally have grown to love!

With gratitude, I am offering to share my personal experience(s) of India and living an Ayurvedic lifestyle. I am inviting others, as an option, to add it to their personal list of must try's!

Until the next time, enjoy and go within!


Kitchari Recipe:

  • 2 cups yellow mung dal bean (try the Bulk Barn or any Organic Store).

  • 2 tablespoons organic sesame oil or ghee (you can make your own ghee too!)

  • 2 teaspoons of the following: black mustard seeds, cumin seeds, turmeric powder, fennel seeds, fenugreek seeds (cinnamon is optional in the cooler months)

  • 3 cardamon pods

  • 2 cloves

  • 2-5 cups of chopped organic and seasonal veggies such as spinach, carrots or celery (try to avoid night shade foods, you can opt out of veggies if you choose, I typically have mine plain and add some added heat with hot sauce)

  • I cup basmati rice (if you are feeling like that is too heavy as it holds a lot of moisture, sub in quoinna instead!)

  • Cilantro for topping (optional)


  • Soak the mung bean overnight and rinse really well the following morning. You will note the mung bean will begin to sprout!

  • Heat the ghee in a large pot.

  • Add the seeds and toast the mustard seeds until the "pop".

  • Add in the spices and veggies and mix together.

  • Add in 8 cups of water, bring to a boil, simmer and cook for one hour and voila!

  • Try to eat this dish on the same day of preparing.

  • Review for any allergies or sensitivities in this dish!

One you try the dish, you can modify based on your preference and liking! Also, once you purchase the ingredients, you will have to use again!

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