A new healthy, savory, comforting dish in your weekly meal planning rotation? We’ll take it! Meet kitchari. It means “mixture” in Hindi, and it combines split mung beans, white basmati rice (or lentils), and flavorful Indian seasoning. The best part: a Kitchari recipe can be customized however you like. This cozy, protein-rich bowl touts benefits like purifying the digestive system, ridding toxins, and balancing the three Ayurvedic bodily doshas (vata, pitta, kapha).

Vata supports body movements internally and externally, including nutrition absorption, waste excretion, and musculoskeletal functions. Pitta helps with digestion, while also giving color and warmth to the body. Kapha provides stability to the body through muscles and tendons and protects joints, brain, and spinal cord from fluid shocks.

Ready to make your own delicious Kitchari recipe? Try the one below.

Kitchari Recipe by The Ayurvedic Institute
Prep time: 40 minutes
Ingredients:

  • 1/2 cup basmati rice
  • 1 cup mung dal (split yellow)
  • 6 cups (approx.) water
  • 1/2 to 1 inch ginger root, chopped or grated
  • A bit of mineral salt (1/4 tsp. or so)
  • 2 tsp. ghee
  • 1/2 tsp. coriander powder
  • 1/2 tsp. cumin powder
  • 1/2 tsp. whole cumin seeds
  • 1/2 tsp. mustard seeds
  • 1/2 tsp. turmeric powder
  • 1 pinch asafoetida (hing)
  • Handful of fresh cilantro leaves
  • 1 and 1/2 cups assorted vegetables (Zucchini, asparagus, sweet potato)

*Note: To satisfy the Vata and Kapha, add a pinch of ginger powder. For Pitta, exclude the mustard seeds.

Preparation:
Gently wash your rice and mung dal separately using at least two water changes. Once washed, add the 6 cups of water to the rice and mung dal. Cover and cook for about 20 minutes or until it becomes soft.

While your rice and mung dal are cooking, slice your vegetables in small, bite-sized pieces. Add to your cooked rice and mung dal and continue cooking for 10 more minutes.

In a separate saucepan, sauté your mustard seeds in the ghee until the seeds pop. Then combine all other spices in the pan. Give them a good stir, as this releases the flavors.

Stir your spices directly into the cooked rice, mung dal, and veggie mixture. Finally, add the mineral salt and chopped fresh cilantro. Enjoy!

Tip: Any kitchari recipe is best served with tea, so pour yourself a cup.