Kitchari – How to Make Ayurveda’s Ultimate Superfood!

Kitchari (pronounced kich-ah-ree) is Ayurveda’s signature meal. It’s hearty and warming – the healthiest of comfort foods!

Wholesome and nourishing, kitchari is the coziest and most comforting bowl of food you can eat… so good for the soul 🥹

Kitchari, which literally means ‘mixture’ is a simple (but oh so delicious) blend of rice and lentils. It provides all essential amino acids, making it a complete protein, AND is a great high fibre meal.

This traditional Ayurvedic dish has been made for thousands of years to support gut health (known as agni in Ayurveda) and lower inflammation, among many other benefits.

Kitchari (also spelled khichdi) is a must-have in your weekly meal plan! Keep scrolling down to get my all-time favorite recipe too!

Why You’ll Love This Kitchari Recipe

Healthy Comfort Food – Treat kitchari like your grandma’s chicken soup or a cozy bowl of porridge or savoury oatmeal… something to curl up with when you need a little TLC! This meal is like a healthy hug 💛

Good for Gut Health – Kitchari is known for its dual action of both ‘cleansing’ and ‘nourishing’ in Ayurveda. It is so easy to digest it dives your digestive system a much needed break from more complicated, difficult to digest meals.

A Wholesome Family Meal – Yes! You can serve kitchari to the whole family. If you’re not sure how to make this meal work for your family, here’s my advice… Start by introducing it as a side dish.

If you’re working on your Ayurvedic lifestyle, it’s so so helpful to be able to incorporate it with your family. You’ll be surprised how quickly they will be asking for more kitchari!

Lots of Variations – Kitchari is naturally gluten-free and easily made vegan (simply use sesame, olive or coconut oil instead of ghee). You can also swap out the vegetables seasonally and according to your dosha.

What You’ll Need

• Split mung beans (aka mung dal/moong dal – or split red lentils)
• Basmati rice
• Chopped vegetables (carrots, sweet potato, peas, kale, zucchini etc)
• Ghee (or coconut oil/raw sesame oil)
• Scallions 
• Pumpkin seeds
• Digestive spice mix (see ‘notes’ section below – or sub with garam masala)
• Fresh ginger
• Coconut milk
• Lemon or lime
• Maple syrup
• Fresh cilantro to garnish

How to Make Kitchari – Step By Step

Step 1: Wash rice and beans (see full instructions below), bring water to a boil in a large pot and add rice and beans.

Step 2: Prepare vegetables, add to the pot and reduce to a simmer for about 20 minutes (you can leave the lid on but slightly ajar).

Step 3: Meanwhile, in a separate small pot, simmer your spices in oil along with scallions and pumpkin seeds before stirring in the coconut milk, lemon juice and maple syrup.

Step 4: Pour this mixture into the main pot, stir thoroughly to combine and allow simmer for another few minutes before serving and adding optional garnish (but highly recommended!) to taste.

What Beans Should I Use?

The best beans to use for kitchari is yellow split mung beans. I personally use red split lentils quite a bit too as they have a quicker cooking time.

Do I Have to Use White Rice?

While traditional kitchari uses white basmati rice, you can substitute it for quinoa or brown rice if you prefer to experiment with grains, but it may have a little different texture and require a slighter longer cook time.

What Are the Best Vegetables for Kitchari?

The best vegetables to use are the ones that are in season for the time of year that you are making kitchari.

If you know your dosha, you can also select vegetables based on what’s recommended for your Ayurvedic body type.

This recipe purposefully has no onion or garlic as they can be considered too “heating” in Ayurvedic cooking.

For extra flavor (not that it really needs it though 😉) you can replace the water with vegetable broth too!

What Spices Should I Use?

In the recipe below, I’ve provided instructions on how to make your own digestive spice mix that you can use.

If you are new to cooking with herbs and spices, or you don’t have the time or energy to make the digestive spice mix, you can substitute for curry powder and/or garam masala. 

You can also experiment by adding in fresh turmeric, fenugreek seeds or cloves too.

How Often Should I Eat Kitchari?

This will come down to your personal preference! I suggest making a batch of kitchari once per week as a healthy, nourishing (and supper affordable!) staple in your home.

In Ayurveda, it’s also recommended to do ‘kitchari days’ a few times per year where you eat kitchari for breakfast, lunch and dinner as a way to give your digestive system a chance to rest and recover from all the hard work it does each day.

How Do I Store and Reheat Kitchari?

Kitchari is best enjoyed fresh, but you can store it in an airtight container in the fridge for about 2 days.

For reheating, I recommended warming it in a pot on the stove instead of using the microwave.

Kitchari is great to make in a big batch and freeze for busy days. It’s also a perfect, nourishing, easy to digest meal to support your postpartum recovery.

Benefits of Kitchari

Supports Strong Digestion

Kitchari is one of the easiest dishes to digest in Ayurveda. Your digestive system love simplicity, and thrives on the combination of rice, lentils, veggies and spices.

It’s rich in fibre, promoting healthy bowel movements and reducing constipation. The blend of spices in this recipe also help to balance your digestive fire, or agni, which is essential for proper digestion and nutrient absorption.

Gently Cleansing & Nourishing

Kitchari is light and easy to digest, making it an ideal food to incorporate into an Ayurvedic reset or ‘seasonal cleanse’. Think of it like Ayurveda’s version of chicken soup!

Perfect for when you are feeling a little under the weather and want something simple. It also nourishing and benefits all three doshas – Vata, Pitta & Kapha.

Soothes an Anxious Mind

Ayurveda categorises certain foods that can have a positive impact on your mental and emotional state. Kitchari is considered to be a sattvic meal.

This means it has a calming effect on the mind and body and in turn, support reduced anxiety and stress.

If You Love Kitchari, Try These Recipes Too

• Red Lentil Dahl
• Slow Cooker Moroccan Chicken
• Carrot and Ginger Soup
• Slow Cooker Bone Broth
• Homemade Hummus
• How to Make Ghee
• Golden Milk
• Golden Glow Mango Lassi
• Ginger Turmeric Lemon Shots

Are You Going to Make This Recipe?

If you make one of my recipes, I would love to know how it turns out. Make sure to leave a review in the comments section below. It means so much to me and helps others find my recipes too!

Also, make sure to follow @ayurvedawithrebecca on Pinterest & Instagram for more healthy, Ayurveda inspired recipes! You can also save this recipe for later by adding it to your recipe board on Pinterest.