• Sarah Greenfield, RD

Digestive Soothing Kitchiri

This one pot meal is an Ayurvedic healing staple. It’s nourishing, easily digestible, and delicious when served with a cilantro-coconut chutney. The power in this meal comes from all the carminative (digestion healing) spices. You can customize this fiber packed dish with whatever seasonal vegetables you have on hand. If you have severe bloating and SIBO, this may be off the list until your microbiome is rebalanced, for everyone else, enjoy!


Kithchiri 1 cup yellow mung dal (or you can use sprouted mung beans) ½ cup basmati rice 1 tablespoon ghee ½ teaspoon whole cumin seeds ½ teaspoon whole mustard seeds ½ teaspoon whole fennel seeds ½ teaspoon ground cumin ½ teaspoon ground coriander 1 teaspoon ground turmeric 1 small cinnamon stick 1 tablespoon grated or chopped ginger 5 cups water 1 teaspoon salt 4 cups chopped mixed vegetables such as cauliflower, zucchini, and carrots (also can use sweet potato, greens, and green beans)

Cilantro-Coconut Chutney 2 cups packed cilantro leaves ¼ cup shredded unsweetened coconut ¼ cup fresh lemon juice 2 tablespoon grated or chopped ginger ½ teaspoon salt 3 tablespoons water

Directions 1. Rinse dal and rice in a sieve until the water runs clear. Drain and set aside. 2. In a large pot, heat ghee over medium high heat. Add cumin seeds, mustard seeds and fennel seeds to the pot and stir until mustard seeds pop, around 1-2 minutes. 3. Stir in the rest of the spices and ginger and cook for about 30 seconds. 4. Then, add the dal, rice, water, salt, and chopped mixed vegetables of your choice. 5. Bring to a boil, then reduce heat and simmer partially covered. Stir occasionally until the water is mostly absorbed and the vegetables are tender, around one hour.

6. While the kitchiri is cooking, make the coconut-cilantro chutney. Place all the ingredients in a food processor or blender and process until it’s a paste.

#recipe #kitchiri #digestiverecipe #improvedigestion #wellness


Sarah Greenfield RD, CSSD


16550 Riverside Drive


Studio City CA 91602 



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