Lana Farson, M.S., L.Ac., Licensed Acupuncturist and Herbalist

Mung Bean Dal Kitchardi

This recipe balances Vata, Pitta and Kapha Ayurvedic types.

Serves 4 peoplemung bean soup


1 cup basmati rice

1/2 cup yellow split mung dal

3 tablespoons ghee

1 teaspoon black mustard seeds

1 teaspoon cumin seeds

2 pinches hing

1/2 teaspoon turmeric

1/2 teaspoon sea salt

4 cups water

Wash rice and mung dal well. Suggestions: if you have the time, let the mung dal soak for a few hours before cooking, as it helps with digestibility. However, if you know you have a particularly difficult time digesting beans, you may want to precook the beans for 20-30 minutes using 4 cups of water.

In a saucepan over medium heat, warm the ghee and add the mustard, cumin and hing. Stir a moment until the seeds pop. Add the rice, mung dal, turmeric and salt. Stir until well blended with the spices.

Add the water and bring to a boil. Boil for 5 minutes, uncovered, stirring occasionally. Turn down heat to low and cover, leaving lid slightly ajar. Cook until tender, about 20-25 minutes.

Note: this kitchari can be eaten by all doshas but is especially good for vata.

Source: Usha Lad, Ayurvedic Cooking


  1. Radha says:

    Why does soaking increase digestibility?

    • Robi Robinson says:

      In response to Radha’s question about Why does soaking increase digestibility?

      Phytic acid, which is a naturally occuring component in legumes, is leached from the (in this case, mung) bean during the soaking process.

      The skins of the beans soften as they soak which makes their minerals more bioavailable.

      Soaking reduces trisaccharrides and enzymes that cause flatulance. Also, since the beans begin to sprout while they are soaked, a decrease in cooking time can be afforded.

      Legumes benefit from soaking for 24 hours. A 12 hour soak is a boost if more time isn’t possible.

  2. Diana Rogers says:

    Looks delicious! Love that it is tri-dosha.

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