This meal is comforting, cozy, flavorful, and so simple. It’s the perfect way to nourish your body for any meal, especially if you suffer from digestive issues!

Kitchari is very simple to prepare and a great dish to meal-prep in advance for a few days of easy, healthy meals. This kitchari recipe uses just one pot, is ready in under an hour, and is naturally gluten-free, dairy-free, egg-free, nut-free, and vegan (swapping the ghee or butter for coconut milk!) It’s packed with healing spices and gut-friendly ingredients for a wholesome meal year-round when you're looking for a simple, soothing dish. Kitchari is a great dosha balancing meal. Take this brief quiz to learn your dosha!

WHAT IS KITCHARI ?

The word “kitchari” means mixture, and the kitchari dish itself is an ancient Ayurvedic recipe using a combination of a grain and a legume in a warm soup. Ayurveda is a holistic approach to medicine that originated in India and is also the birthplace of modern-day yoga. The main aim is to nourish your mind, body, and spirit – to keep it in good health and to stay in balance.

This kitchari cleanse dish combines simple, cleansing, detoxing, gut-healthy ingredients. This makes it a safe choice for those with IBS, acid reflux, and is wonderful if you are just getting over a cold, flu or traveler’s diarrhea. 

THE AYURVEDIC KITCHARI INGREDIENTS

• 1/2 cup Rice: Kitchari is usually prepared with jasmine rice or basmati rice. *substitutions: brown rice (Brown rice is not recommended in Ayurvedic recipes, as the husk can cause gut irritation/gas.), couscous, quinoa, more drying- amaranth, millet, cooling: oats, barley.

• 1/4 cup Moong Dal: Yellow split mung beans (mung dal/moong dal) which is optimal for cleansing due to its astringent properties. *Substitutions: for individuals with strong, healthy digestions: red lentils, brown lentils, whole green mung beans. 

• Vegetables: 1-2 cups of chopped vegetables; zucchini, carrot, squash, sweet potato, spinach, etc. I use whatever is fresh, seasonal and growing in my garden!

• 1 cup Vegetable broth: You can use reduced-sodium or regular broth and adjust the salt accordingly. If you dont have this on hand you can just use water. 

• 2 tblsp Ghee/butter/oil: Ayurveda uses ghee, butter, and coconut oil for cooking. 

• Spices: Use 2 tablespoons of Kitchari spice mix or mix up your own. This kitchari recipe uses a combination of spices including cumin seeds, fenugreek seeds, coriander seeds (or ground coriander), mustard seeds, ground turmeric, fresh ginger (or powdered), Asafoetida, and salt.

• Herbs: I like cilantro or parsley from the garden to garnish.

This recipe makes around 3-4 small servings.

HOW TO MAKE KITCHARI?

Stove Top Instructions

• First, clean and chop the vegetables of your choice. I chop mine into small squares

• Then, heat 2 tablespoons butter/ghee/or coconut oil (if vegan) in a large pot over medium heat. Once hot, add spices. If using premade Kitchari spice mix add 2 tablespoons. If using individual spices add the whole seeds and fry for 30 seconds (or until fragrant and beginning to pop). Then mix in the fresh ginger, turmeric, salt, and pepper.

• Next, add the chopped veggies to the pan and stir to combine.

• Also, add the rice, yellow split beans (or lentils), and 1 cup of water or vegetable broth (if you prefer a more soupy consistency to your Kitchari you may like to add more liquid). Stir to combine and then bring to a simmer. Cover the pot with a lid and allow the mixture to simmer over low heat and cook until tender, between 20-35 minutes depending on your flame. 

• Finally, taste the kitchari and adjust any of the seasonings/spices. Top with chopped cilantro, parsely, or mint. Then serve and enjoy!

Instapot Instructions

• First, clean and chop the vegetables of your choice. I chop mine into small squares.

• Then, heat 2 tablespoons butter/ghee/or coconut oil (if vegan) in the insta-pot on saute. Once hot, add spices. If using premade Kitchari spice mix add 2 tablespoons. If using individual spices add the whole seeds and fry for 30 seconds (or until fragrant and beginning to pop). Then mix in the fresh ginger, turmeric, Asafoetida and salt.

• Next, add the chopped veggies to the instapot and stir to combine.

• Also, add the rice, yellow split beans (or lentils), and 1 cup of water or vegetable broth (if you prefer a more soupy consistency to your Kitchari you may like to add more liquid). Stir to combine. Press the "Cancel" button to turn off the saute function. Place the instapot lid, turn pressure valve on the top to "sealing". Program "4-5 minutes High pressure". Then, either allow the pressure to naturally release (for more tender kitchari) or manually release the valve (for slightly firmer results). Depending on whether you choose lentils, split peas, or moong dal, the cooking time may vary somewhat.

• Finally, taste the kitchari and adjust any of the seasonings/spices. Top with chopped cilantro, parsely, or mint. Then serve and enjoy!

Tips

• Choosing the legume/bean: I’ve provided three options to choose from, so feel free to simply use whatever is available to you. However, if you’re following an Ayurvedic cleanse, split mung beans (moong dal) are considered Ayurveda’s ultimate ‘cleansing bean’ and the only bean not to cause gas. They are also packed with several health benefits, including flavonoids and protein.

• Sort the lentils/legume: It’s a good idea to sift through the mung dal/lentils to ensure no impurities, stones, etc.

• Wash the rice/legumes: While technically optional, you can remove excess starch from the ingredients by rinsing the two ingredients (separately) until the water runs almost clear. Sometimes I skip this step when I'm in a rush, and while it still comes out tasty, it absolutely makes a difference in consistency. 

• Instant Pot version: I prepare my kitchari in the instapot often, setting a delay on start time so that it's ready when I get home from work. Depending on the type of rice and whether you choose lentils, split peas, or moong dal, the cooking time may vary somewhat.

• Using garlic and onion: Garlic and onions are considered rajasic and heat producing and are generally used only medicinally in Ayurveda.