Kitchari Recipe

Kitchari or Kitcharee (pronounced kich-uh-ree) is a traditional Ayurvedic cleanser made with mung dal and basmati rice. This authentic kitchari recipe is passed down from my grandmother and something my mom used to make for breakfast all the time. Its vegan, gluten-free, rich in nutrients, made in one pot, and a great savory meal to add to your list of “go to” foods for eating clean!

This post contains helpful tips and tricks! If youre in a rush, please use the “Jump to Recipe” link! This post might contain affiliate links. If you click on those and make a purchase, I earn a small commission at no extra cost to you. As an Amazon Associate I earn from qualifying purchases.

Kitchari

Kitchari, also called Khichdi, is a traditional Ayurvedic dish made with a mixture of yellow split mung beans, Basmati rice, and spices.

Prep: 5min

Total: 40min

Serving Size: 1 serving

Nutrition Facts: calories 210 kcal, Sugar 1 g, Sodium 604 mg, Fat 4 g, Saturated Fat 2 g, Carbohydrate 34 g, Fiber 3 g, Protein 8 g, Cholesterol 10 mg, servingSize 1 serving

Ingredients:

• 1/2 cup moong dal (split mung beans)
• 1/2 cup Basmati rice
• 4 cups water
• 1 tablespoon ghee
• 1 teaspoon cumin seeds
• 1/2 teaspoon minced fresh ginger
• 1/4 teaspoon ground turmeric
• 1 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/2 cup chopped fresh cilantro
• slices of lime or lemon

Instruction:

1. In a medium bowl, combine the rice and moong dal. Pour enough water to cover the mixture and soak for 15 minutes. After 15 minutes, pour the mixture into a fine mesh strainer and rinse with cold water until it runs clear.
2. Warm the oil or ghee on medium-low heat in a medium pot. Carefully add the cumin seeds and let them cook for about a minute until the seeds start to brown and become fragrant. Add the ginger and ground turmeric.
3. Add the rice and dal mixture into the pot. Season with sea salt and black pepper. Stir and add the 4 cups of water.
4. Increase the heat to medium-high to bring the mixture to a gentle boil. Turn the heat down immediately to a gentle simmer. Simmer for 30 minutes, uncovered, stirring occasionally until you get a porridge-like consistency. It should be soft and creamy.
5. Taste the kitchari to make sure the texture is soft. If not, you may need to let it cook a little longer. Turn off the heat and adjust the seasoning, if needed, and stir again. Serve or cool down completely and refrigerate in a sealed container for 3 days.

Ayurvedic Cleansing Green Kitchari Bowl

This Green Kitchari Bowl recipe is adapted from Leah Vanderveldt’s fabulous cookbook The New Nourishing. The fennel seeds are the sleeper spice in here and so good for digestion. Kitchari is a staple of healing Ayurvedic cooking since the rice and lentils are cooked until easily digestible and the base is layered with supportive spices and ginger. I love that Leah adds lots of green veggies to aid in the cleanse.

Prep: 10min

Total: 55min

Ingredients:

• 1 cup dried yellow split peas or lentils
• 1/2 cup long grain brown rice
• 3 tablespoons ghee or coconut oil
• 1 tablespoons grated fresh ginger
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon fennel seeds
• 1 teaspoon ground fenugreek
• 1 teaspoon ground turmeric
• 1 teaspoon sea salt
• 5 cups vegetable stock or water
• 1 small crown broccoli (finely chopped into an almost rice-like texture (about 2 cups total))
• 1 medium zucchini (coarsely grated (about 1 cup))
• 1 cup packed baby spinach (roughly chopped)
• 1/4 cup cilantro leaves
• Plain full-fat Greek yogurt (for serving)

Instruction:

1. Rinse the yellow split peas or lentils and rice in a fine mesh colander under cold water until the water runs clear.
2. In a large lidded saucepan over medium-high heat, heat the coconut oil or ghee. Add the ginger and cook, stirring, for 30 seconds. Add the cumin, coriander, fennel seeds, fenugreek, and turmeric. Cook for another 30 seconds, until fragrant.
3. Add the split peas or lentils and rice and stir to coat in the spices. Add the salt and pour in the water or vegetable stock. Bring to a boil, cover, and reduce the heat to medium-low. Simmer for 35-45 minutes, stirring occasionally, until the peas/lentils are tender but not mushy and most of the liquid has been absorbed. (You may need to add more water if the mixture becomes to dry or begins to stick to the bottom of the pan).
4. Stir in the broccoli. Cover and cook for another 4-5 minutes. Stir in the zucchini and spinach, then remove from the heat and leave to stand for 5 minutes. Serve warm scattered with the cilantro and plain yogurt, if desired.

Kitchari

This authentic Ayurvedic kitchari is an easy, vegan, gluten-free, one-pot Indian rice-lentil porridge. It’s healthy, convenient and comes together in just 45 minutes. Perfect for weeknight dinners and make ahead!

Prep: 15min

Total: 45min

Yield: 6

Serving Size: 1 serving

Nutrition Facts: calories 233 kcal, Carbohydrate 40 g, Protein 12 g, Fat 3 g, Saturated Fat 1 g, Trans Fat 1 g, Sodium 431 mg, Fiber 6 g, Sugar 1 g, servingSize 1 serving

Ingredients:

• 1 tablespoon oil (vegetable oil or coconut oil preferred)
• 1 teaspoon mustard seeds (optional)
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 1 inch ginger piece (grated (1 teaspoon of ginger paste))
• 1 teaspoon turmeric
• 1½ cups mixed vegetables (I used beans, carrots, and peas)
• 1 cup mung dal (or split mung beans)
• ½ cup rice (see notes)
• 1 teaspoon salt (adjust to taste)
• 5 cups water (see notes for adjustment)
• 1 tablespoon chopped cilantro (for garnish)

Instruction:

1. Rinse ½ cup of rice and 1 cup of dal separately at least 2-3 times to get rid of dirt and excess starch.
2. Heat oil in a medium pot or deep skillet and add 1 teaspoon each of mustard seeds, cumin seeds, and ground coriander and give it a quick stir. Then, add 1 teaspoon each of ginger and turmeric and sauté for a few seconds.
3. Add 1½ cups of mixed vegetables of your choice and stir it together with the spices. Finally, add the the washed rice and dal along with 5 cups of water and a pinch of salt, and bring this to a boil.
4. Then, reduce the heat, cover and simmer for roughly 30 minutes. Check at 30 minutes to observe the consistency – you ideally want a porridge like texture.
5. Once the right consistency has been achieved, season with additional salt (as needed) and garish with cilantro. Serve hot.

Ayurvedic Kitchari (Khichdi)

Kitchari or khichdi is a hearty and nourishing dish that is rich in nutrients and easy to prepare. Made with a blend of rice, lentils, and healing spices, this gluten-free meal can be cooked in just 30 minutes, making it a great option for busy weeknights. Kitcharee is not only delicious but also easy to digest and provides a complete protein source. It is perfect for those on a detox or cleansing diet. This comforting dish is a popular choice for those following Ayurvedic diets and is often recommended as a healing food for its ability to support digestive health and overall well-being. Give this recipe a try today and enjoy a nourishing and satisfying meal that’s both tasty and easy to make.

Prep: 5min

Total: 25min

Serving Size: 1 serving

Nutrition Facts: calories 283 kcal, Carbohydrate 46 g, Protein 11 g, Fat 6 g, Saturated Fat 3 g, Cholesterol 13 mg, Sodium 608 mg, Fiber 4 g, Sugar 1 g, unSaturated Fat 2.3 g, servingSize 1 serving

Ingredients:

• 1 cup Basmati rice
• 1 cup moong dal
• 2 tbsp ghee
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• ½ tsp fennel seeds
• ¼ tsp asafetida ((hing))
• ½ inch ginger (minced or grated)
• 1 tsp turmeric
• 1½-2 tsp salt (adjust as per taste)
• 7 cups water
• ¼ cup cilantro
• 2 cups vegetables
• ½ tsp garam masala

Instruction:

1. Wash the rice and moong dal thoroughly in running water 2 to 3 times. Drain all the water and soak it in fresh water for 5-10 minutes.
2. Set the Instant Pot to saute mode and add the ghee.
3. Once it heats, add mustard seeds and let them splutter. Next, add cumin seeds, fennel seeds, hing, and ginger. Saute for a few seconds.
4. Drain all the water from the rice and dal. Add it to Instant Pot along with turmeric powder and salt.
5. Add the water and give it a good mix.
6. Secure the lid and pressure cook for 6 minutes. Do a natural pressure release.
7. Open the lid and add cilantro. Mix well and serve warm.

The BEST Kitchari Recipe – One Pot High Protein Vegan Meal

FAQ

What does kitchari do for the body?

Is it OK to eat kitchari everyday?

Does kitchari make you lose weight?

What spices go in kitchari?

What is the difference between khichdi and kitchari?