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Kitchari
Kitchari is one of the most traditional Ayurvedic recipes for supporting digestion and gentle cleansing.
Made with basmati rice, mung dal, vegetables, and digestive spices, this simple one-pot meal is both nourishing and easy to digest.
In Ayurveda, kitchari is often recommended when digestion feels weak, during times of stress, or as part of short cleansing programs.
Because it combines grains, legumes, and spices in a balanced way, kitchari provides nourishment while helping the digestive system reset and restore balance.
Prep Time:
Serves:
About 1 hour
4 Servings
Ingredients
½ cup basmati rice (white is easier to digest, which makes it perfect for this recipe)
½ cup split mung dal (yellow, small split bean: check at Indian grocer or health food store)
4 cups water
1 tsp ghee (clarified butter can be purchased in a jar, or use this Ghee Recipe)
2 carrots, sliced
1 tender zucchini, halved and sliced
Any other vegetable you would like to add, chopped or sliced
1 Tablespoon of ghee
½ teaspoon coriander seeds
½ teaspoon cumin seeds
½ teaspoon dry ginger or 1 inch of fresh ginger chopped
½ teaspoon turmeric powder
Salt to taste
1/4 to 1/2 of a lime
1/4 cup fresh cilantro, chopped
Preparation
Step 1
Rinse rice and split mung dal well.
Step 2
Place in medium saucepan with: water, ghee, and a pinch of salt. Bring to a boil and lower heat to a simmer and cook for 45 minutes.
Step 3
Add prepared vegetables to the rice and mung beans. Cover and cook on low for another 10-15 minutes.
Step 4
In a separate skillet, heat together the ghee, coriander, cumin, ginger, turmeric, and salt to taste until you smell the beautiful aroma, then pour over the rice and dal mixture and stir well.
This recipe can be made either thick or soupy.
A variety of vegetables and spices can be used based on the season.
Dosha Adjustments
Adjustments for Vata
Kitchari is the ultimate comforting meal for Vata types, especially when prepared with extra ghee, warm cumin, and sea salt. Split yellow mung beans and soft basmati rice provide grounding, easily digestible nourishment that calms airy energy.
Adjustments for Pitta
This dish is naturally balancing for Pitta due to its sweet, gentle, and nourishing nature. Using split mung dal, basmati rice, coriander, and coconut oil (or ghee) cools internal heat while restoring balance to an excessively hot digestive system.
Adjustments for Kapha
Kapha types can enjoy kitchari by using a higher ratio of split mung to rice, cooking with minimal ghee or oil, and adding extra ginger and mustard seeds. Pungent spices keep the detoxifying dish light and active for sluggish agni.
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