Eat Smart Recipe - Kitchari


1 teaspoon whole black mustard seeds

1 teaspoon whole cumin seeds

1 teaspoon whole coriander seeds

1 teaspoon turmeric powder

1 cup mung dal (hulled and split mung beans)

½ cup brown basmati or other brown rice

6 cups water

2 cloves garlic, minced

1-inch piece fresh ginger, grated

1 cinnamon stick

3 to 4 tablespoons fresh lemon juice

½ teaspoon salt


  1. In a nonstick pot over medium heat, roast mustard seeds, cumin seeds, coriander seeds, and turmeric powder until the aromas start to mix and the seeds start to crackle and pop.
  2. Add mung beans and brown basmati rice, and roast lightly with the spices.
  3. Add water, garlic, ginger, and cinnamon stick. Bring to a boil, then cover and simmer for roughly 45 minutes, stirring occasionally, until the dal and rice are cooked.
  4. Before serving, add lemon juice and salt.
  5. Serve in a bowl or plate over brown rice or other whole grain, with a few sprinkles of fresh chopped cilantro on top and lemon wedges on the side.

Note: You can also replace the rice with another ½  cup dal if you prefer or plan to serve over rice.