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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.
Kitchari
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.
Hit the Reset Button on Your Week
Kitchari is the premier food for giving your digestive system a much-needed break. Expand this peaceful internal reset into your whole life with my free 7-Day Slow-Living Reset PDF guide.
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