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Kitchari (pronounced kich-ah-ree) is Ayurveda’s signature meal. It’s hearty and warming – the healthiest of comfort foods! Wholesome and nourishing, it’s a staple in the Ayurvedic diet.
Kitchari is a simple yet delicious blend of rice and lentils, providing all essential amino acids and making it a complete source of protein. In this post, we’ll look at just a few of the many benefits of kitchari and why it’s a must-have in your diet! Keep scrolling down to get my all-time favourite recipe too!
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.
Cooking for Your 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!
Kitchari
Ingredients
- 1 cup split mung beans (yellow) (or split red lentils)
- 1/3 cup basmati rice
- 3 cups water (add a little more if desired for consistency)
- 2-3 cups chopped vegetables (carrots, sweet potato, peas, kale etc)
- 1 tbsp ghee (or coconut oil/raw sesame oil)
- 2 tbsp scallions (chopped)
- 2 tbsp pumpkin seeds
- 1 tbsp digestive spice mix (see 'notes' section below – curry powder/garam masala are suitable substitutes)
- 2 tsp fresh ginger
- 1/2 cup coconut milk
- 2 tbsp lemon juice
- 1 tsp maple syrup
- 1 handful fresh coriander
- lime juice, mineral salt and black pepper (to taste)
Instructions
- Thoroughly rinse rice and beans/lentils (you can soak overnight to reduce cooking time)
- Add to a large pot with about 3 cups boiling water
- Meanwhile, prepare vegetables by washing and chopping into small/medium chunks
- Reduce pot to simmer and add vegetables
- Cook for about 20 minutes or until water is all absorbed and vegetables are soft
- Meanwhile, heat ghee or raw sesame oil in a separate pan
- Add scallions, pumpkin seeds and fresh ginger to pan on medium heat
- After 3-4 minutes, add your Digestive Spice Mix and cook for a further 2-3 minutes
- Stir in coconut milk, lemon juice and maple syrup
- Gently simmer for 2-3 minutes and then pour into the pot with the rice, beans and vegetables
- Stir thoroughly and cook gently until liquid is absorbed
- Serve with fresh coriander/basil, some rock salt/black pepper and a generous squeeze of lime juice
Notes
DIGESTIVE SPICE MIX
Ingredients:- 2 tbsp coriander seeds
- 2 tbsp fennel seeds
- 1 tbsp cumin seeds
- 1 tbsp ground turmeric
- 1 tbsp curry powder
- 1/2 tbsp ground cardamom
- 1 tsp mustard seeds
- Put all the seeds in a ginder or blender and whiz until they form a fine powder
- Combine your freshly ground seeds with other ground spices (turmeric, cardamom)
- Store in a clean, dry glass jar
- For best results use within 4-5 weeks and then make a fresh batch
KITCHARI TIPS
- Kitchari can take a little trial and error at the start – if the first batch isn’t perfect don’t be disheartened! Once you get the hang of it, it’s so easy.
- If you are new to cooking with herbs & spices and don’t have everything to make the digestive spice mix, you can substitute for curry powder and/or garam masala.
- Make sure the lentils/beans are fully cooked, even if it takes a few minutes extra.
- Experiment with the amount of liquid to find your desired consistency. This recipe makes a thicker kitchari, but adding more water will make it more soupy!
- Mix and match your favourite vegetables, and swap out seasonal options.
- To make kitchari vegan, simply swap out the ghee for raw sesame oil or coconut oil.
- 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!
I absolutely love your recipes! Thank you so much for sharing 🙂
Hi Sofia! It means the world for me to hear that ❤️ so glad you are enjoying the recipes and happy to have you here!
This is delicious and i agree each time will get better and better and change up for what ingredients i have on hand.
One question, am I able to puree it? Or will that take away some of nutritional value??
Hi Crystal! Yes, every time it get’s better and better! If needed, you could puree into a soup consistency and that would not take away the nutritional value. You can also make a slow cooked version to ensure everything is nice and soft too 💛
This turned out so yummy! It was creamy and flavorful. I made a few changes— like using coconut cream instead of coconut milk, and using veggie broth instead of water but this was literally the best kitchari recipe to date! I wish I could buy a hard copy book of these delicious recipes instead of the ebook. 🙂
Sarah this comment has made my day 💕 To hear this is your favourite kitchari recipe means the world! I LOVE that you added veggie broth for extra flavour. And who knows I might just have to make a hard copy book instead one day soon 😉
Is it ok to sub cumin powder for the seeds?
Hi Esther! Yes, you can absolutely do that – I hope you enjoy this recipe 🙂