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Golden Reset Kitchari: Mung Dal & Basmati with Turmeric and Pastured Ghee

Name: Golden Reset Kitchari: Mung Dal & Basmati with Turmeric and Pastured Ghee
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 4 servings
Cuisine: ayurvedic-modern
Ingredients: 1 cup split yellow mung beans (dhuli mung dal), rinsed thoroughly until water runs clear, then soaked for 20 minutes; 3/4 cup basmati rice, rinsed until water runs clear, soaked with the mung beans; 1/3 cup pastured ghee, divided; 1 large yellow onion, finely diced; 3 tbsp fresh ginger root, julienned or grated; 2 cloves garlic, minced; 2 tbsp fresh turmeric root, grated; 1 tsp cumin seeds, whole; 1/2 tsp black peppercorns, freshly cracked; 1/4 tsp asafoetida (hing), powdered; 5 cups filtered water, hot; 2 cups fresh spinach or kale, roughly chopped; 2 tbsp fresh cilantro, chopped; 1 tsp sea salt, to taste

This is the ultimate Ayurvedic reset meal: split mung beans and basmati rice simmered until velvety with turmeric, ginger, and cumin, finished with a generous spoon of pastured ghee. It tastes earthy, warming, and deeply comforting, offering a gut-healing texture that is easy to digest while delivering a powerhouse of anti-inflammatory compounds.

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Serves

Prep

20 min

Cook

45 min

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Golden Reset Kitchari: Mung Dal & Basmati with Turmeric and Pastured Ghee — authentic Ayurvedic Modern recipe from Taste Meridian

Ingredients

Serves

The Base

1 cupsplit yellow mung beans (dhuli mung dal), rinsed thoroughly until water runs clear, then soaked for 20 minutes
3/4 cupbasmati rice, rinsed until water runs clear, soaked with the mung beans

The Fat & Aromatics

1/3 cuppastured ghee, divided
1 largeyellow onion, finely diced
3 tbspfresh ginger root, julienned or grated
2 clovesgarlic, minced

The Spices

2 tbspfresh turmeric root, grated
1 tspcumin seeds, whole
1/2 tspblack peppercorns, freshly cracked
1/4 tspasafoetida (hing), powdered

The Liquid & Greens

5 cupsfiltered water, hot
2 cupsfresh spinach or kale, roughly chopped
2 tbspfresh cilantro, chopped
1 tspsea salt, to taste

Equipment

heavy-bottomed Dutch oven or pressure cooker — Retains heat evenly for the long simmer or creates the necessary pressure to break down the mung beans without burning the spices.
wooden spoon — Does not conduct heat or react with the acidic spices like metal might.

A little context

Kitchari is the cornerstone of Ayurvedic cleansing traditions, historically prepared with ghee and whole spices to balance the doshas. We honor this by strictly using organic, sprouted, or high-quality split mung beans and traditional basmati rice, eliminating the modern shortcuts of refined oils or canned spice pastes. Any traditional sweetness (rare in savory kitchari) is omitted entirely, relying instead on the natural depth of caramelized onions and the richness of grass-fed ghee.

Method

01
Rinse and Soak
Rinse the split mung beans and basmati rice together in a fine-mesh sieve under cold running water until the water runs completely clear. Soak them together in a bowl of water for 20 minutes to reduce phytic acid and ensure even cooking.
02
Temper the Spices
In your Dutch oven, melt 30g (2 tbsp) of the pastured ghee over medium heat. Add the cumin seeds and let them sizzle for 30 seconds until fragrant. Add the crushed garlic, grated ginger, fresh turmeric, black pepper, and asafoetida (if using). Sauté for 2 minutes until the onions soften but do not brown.
03
Sauté Aromatics
Add the finely diced yellow onion to the spice mixture. Cook for 5-7 minutes, stirring frequently, until the onions are translucent and soft. Do not let them caramelize too darkly, as we want a clean, healing flavor profile.
04
Combine Base Ingredients
Drain the soaked mung beans and rice. Add them directly to the pot with the aromatics. Stir gently for 2 minutes to coat every grain and bean in the spiced ghee. This step is crucial for flavor distribution.
05
Simmer
Pour in the 1200ml (5 cups) of hot filtered water and add the sea salt. Bring to a boil, then immediately reduce the heat to low. Cover with a tight-fitting lid and simmer gently for 30-40 minutes. Stir occasionally to prevent sticking, adding a splash of warm water if it becomes too thick.
06
Check Texture
The kitchari is ready when the mung beans have completely broken down and the rice is soft, creating a creamy, porridge-like consistency. If using a pressure cooker, cook on high pressure for 8-10 minutes and allow natural pressure release.
07
Fold in Greens
Remove the pot from the heat. Stir in the chopped spinach or kale and the remaining 30g (2 tbsp) of pastured ghee. The residual heat will wilt the greens perfectly while preserving their nutrients and bright color.
08
Rest and Serve
Let the kitchari rest, covered, for 5 minutes to allow the flavors to meld. Garnish generously with fresh cilantro. Serve warm in ceramic bowls.

Pro tips

✦Sourcing matters: Buy split mung beans (dhuli) specifically, not whole mung beans, as the skin is removed making them hypoallergenic and easier to digest.
✦Fresh turmeric root stains everything; wear gloves or wash hands immediately after grating. The flavor is brighter and less earthy than dried powder.
✦For a deeper flavor profile, toast the cumin seeds in the dry pan for 30 seconds before adding the ghee.
✦If the kitchari feels too thick after resting, stir in a splash of hot water or unsalted bone broth to loosen it before serving.
✦This dish improves in flavor and digestibility if made a day ahead; reheat gently with a little extra ghee.

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Equipment

Dutch Oven →Pressure Cooker →

Specialty ingredients

Asafoetida →Ghee →Hing →

Substitutions

fresh turmeric root → high-quality organic turmeric powder (Use 2 teaspoons of powder; add with the cumin seeds.)
basmati rice → brown basmati or short-grain organic rice (Increase water by 1/2 cup and cooking time by 10-15 minutes if using brown rice.)
pastured ghee → extra-virgin coconut oil or pastured butter (Coconut oil adds a subtle sweetness; butter requires a lower heat to prevent burning.)
spinach/kale → chard or arugula (Add chard stems earlier in the cooking process; arugula should be tossed in at the very end.)

Storage

Store in airtight glass containers in the refrigerator for up to 4 days. Freezes exceptionally well for up to 3 months; thaw overnight in the fridge and reheat with a splash of water and a pat of ghee.

What to serve with it

A cup of warm ginger-turmeric tea with a slice of lemon
Raw unsweetened coconut yogurt with a sprinkle of hemp seeds
Freshly pressed green juice (celery, cucumber, apple, lemon)
Warm water with a squeeze of lime and a pinch of salt

FAQ

Why do I need to soak the mung beans and rice?+

Soaking reduces phytic acid and enzyme inhibitors, making the nutrients more bioavailable and the dish significantly easier to digest, which is the core principle of Ayurvedic cooking.

Can I make this vegan?+

Yes, simply substitute the pastured ghee with extra-virgin coconut oil or avocado oil. The dish remains anti-inflammatory and gut-friendly.

Is this suitable for a strict low-carb diet?+

While it is low-glycemic due to the fiber and protein, it does contain rice and legumes. For strict keto, reduce the rice by half and increase the mung beans or add more low-starch vegetables like zucchini.