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Two white bowls of Kitchari on a marble sounter surrounding by fresh lime, cilantro and spices

How to make Kitchari – an Ayurvedic healing meal

Naturopath Lauren Glucina
A traditional Ayurvedic kitchari recipe, balancing to all doshas. Comforting, nourishing, delicious – and supportive ofdigestive health. Note prep time is 20 minutes but recipe requires a one hour soaking of the rice and lentils.
4.56 from 86 votes
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Course Main, Stew
Cuisine Ayurvedic
Servings 4 people
Calories 187 kcal

Equipment

  • Large heavy-based saucepan

Ingredients
  

  • ½ cup split yellow mung beans
  • ½ cup white basmati rice
  • 2 tablespoons ghee, coconut or olive oil
  • 1 inch stick of kombu
  • 3 cups homemade vegetable stock or water
  • 2 cups water
  • 2 tablespoons coconut cream

Whole spices:

  • teaspoons cumin seeds
  • teaspoons fennel seeds
  • ½ teaspoon fenugreek seeds
  • ¼ teaspoon black mustard seeds

Other spices:

  • 1 tablespoon ginger root freshly minced
  • teaspoons coriander powder
  • ½ teaspoon turmeric powder
  • pinch of asafoetida

Vegetables:

  • 2 cups any mixed vegetables such as butternut, zucchini, sweet potato, cauliflower

To serve:

  • fresh lime
  • fresh coriander
  • coconut yoghurt
  • sea salt to taste

Instructions
 

  • Combine mung beans and rice in a large bowl, cover with water, let soak for one hour, then drain and rinse.
  • Prepare vegetables by peeling and chopping them up, set aside.
  • Heat coconut oil or ghee over medium heat, in a heavy-bottomed pot. Add cumin, fennel, fenugreek and black mustard seeds and cook for a few minutes to release aromatics, and until the mustard seeds have popped. Add the rest of the spices and stir to combine.
  • Add rice and mung beans, stir well and let cook for a moment.
  • Add all other ingredients, cover and bring to a boil, then reduce to a low heat. Simmer for about 35 minutes, stirring frequently.
  • Check the pot periodically as the rice swells and may stick to the bottom. Add more water if you want a soupier consistency, and simmer longer to get a thicker stew.
  • Once cooked, discard the kombu, and serve with fresh coriander chopped and folded through, a drizzle of fresh lime juice, spoon of coconut yoghurt and sea salt to taste if you used water rather than stock.

Video

Notes

  • Stick to three vegetables for this recipe - the simpler the combination the easier on the digestive system
  • 🌪 Vatas are better for the oil and coconut cream, and ample warming spices
  • 🔥 Pittas are better for coconut and coriander, and less of the heating spices (mustard, ginger, excess turmeric)
  • 🌎 Kaphas are better for less oil or coconut cream, and more beans
  • The stick of kombu is optional, but it does leach valuable minerals into the mixture as it cooks
  • If you are cooking on an electric element, stir frequently to prevent it burning.
  • Cooking in heavy based pot is ideal as it distributes the heat evenly.
  • I have not yet made this in a pressure cooker or instant pot, if you do – could you comment to let me know how it went?
  • See here if you’d like to try a kitchari detox
  • Nutrition panel is an estimate only and is based on one serve

Nutrition

Calories: 187kcalCarbohydrates: 22gProtein: 6gFat: 10gSaturated Fat: 8gSodium: 19mgFiber: 5.75gSugar: 2.75gCalcium: 50mgIron: 2.7mg
Keyword Khichidi, Kitchari, Kitcheri
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