Katy’s Kale Kitchari

Kitchari (pronounced kitch-a-ree) is a staple comfort food of India. The word "kitchari' means "mixture" or "mess" as in "mess of pottage" or "mess of stew" porridge.   

The main ingredients are rice and mung beans, to which a variety of spices and other vegetables may be added.  I like to substitute with quinoa as well.

In Ayurveda, the ancient wisdom of India dating back 5,000 years, this mix of rice and mung beans is considered extremely easy to digest and is said to purify the digestion and cleanse the body of toxins, much like other cleansing diets.

Besides being a great food for fasting, kitchari is wonderful for the following situations:

  • Use during the process of breaking intense water or fruit fasts.
  • Use during intermittent fasting to provide further cleansing during your eating periods.
  • Use when recuperating from an illness or any great physical stress, like childbirth, surgery, or extensive travel.
  • It is an excellent "antidote" to dietary excesses, such as we're prone to do around the holidays or major family get-togethers.
  • It can be helpful and calming when we're under emotional stress.

Katy’s Kale Kitchari Recipe

Serves 2


  • 2 handfuls of mung beans (I use pre sprouted mung beans by Tru Roots as they are ready to go; otherwise you need to soak your bean overnight)
  • Ionized alkaline mineral water – start with one cup and add in as needed
  • ¼ cup brown rice (already made) – can substitute with quinoa if your prefer
  • 1 cup chopped kale
  • 1/4 cup sprouted raw sunflower seeds – soaked 3-6 hours then drained
  • ¼ cup raw pumpkin seeds – soaked 3-6 hours and then drained
  • ½ tsp. sea salt
  • ½ tsp. turmeric
  • 1 clove garlic – minced
  • 1 tbsp. grass fed butter, ghee, or coconut oil
  • 2 tsp. braggs liquid aminos

Directions:  Place mung beans in sauce pan.  Cover with ionized alkaline mineral water. Start with a cup and add more as needed.  Cook on medium heat for 5-7 minutes.  Add in kale, seeds, spiced, and braggs liquid aminos.  Stir well and continue to cook but slightly lower the heat.  Add a little more water.  After 5 minutes add the brown rice, garlic and butter, ghee, or coconut oil.  Stir well, cover, and turn off heat.  Enjoy warm. 

By:  Katy Joy Freeman, Alkaline Lifestyle Coach


Reference:  http://www.allaboutfasting.com/kitchari.html

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