Kitchari (kit-chuh-ree)
Source: Original recipe by Ayurvedic Chef, Prakash Jaggadappa
in Ayurveda Kitchari is both food and medicine.
It’s a cleansing, nourishing, easy to digest, and adaptable to all constitutions — making it the go-to dish for balance, healing, and rejuvenation. Generally balancing for all three doshas—Vata, Pitta, & Kapha.
Ingredients:
This recipe is adjusted for a serving for 2-3 people without too many left overs.
4 cups water (plus 1 cup more later → ~5 cups total)
¾ cup organic yellow mung beans
¾ cup basmati rice
1 carrot (chopped)
1 zucchini (chopped)
1 cup daikon (chopped)
Small handful fresh cilantro (about ⅓ bundle)
Spices:
1 ½ tbsp avocado oil
1 tsp coriander seed
1 tsp mustard seed
1 tsp cumin seed
¼ tsp hing (pinch)
5 curry leaves
1 tsp shredded coconut
2 tsp coriander powder
2 tsp cumin powder
1 ½ tsp turmeric
1 tsp salt (or to taste)
Method:
Combine mung beans and rice in a large bowl. Rinse & wash well, filling and emptying the bowl of cold water 2-3 times.
Add washed mung bean and rice to 2 ½ cups water in a stock pot (no need to wait for boil).
As it cooks, skim off white foam (gas released from mung beans).
Bring to a boil and after about ~10 minutes, add carrots, daikon, and zucchini.
Add another ¾–1 cup water as needed to maintain a soupy consistency. Lower heat so it’s a strong simmer to avoid burning at the bottom.
In a small pan, heat oil. Add coriander seed, mustard seed, cumin seed, hing, curry leaves, coconut. Sauté until fragrant. Add coriander powder, cumin powder, turmeric. Bloom spices, and add just enough water to cover the spices.
Stir spice mixture into kitchari until fully incorporated.
Add salt, simmer until soft and porridge-like. Garnish with cilantro.
🌿 What IS Kitchari?
A simple, nourishing stew made of split yellow mung beans (mung dal) and basmati rice, cooked with spices and often vegetables.
Easy to digest, high in protein (from mung beans + rice combo), and naturally gluten-free.
Often prepared with ghee (or oil) and spices like cumin, coriander, turmeric, ginger, and sometimes hing (asafoetida).
🌿 Uses in Ayurveda
Cleansing & Detoxification
Kitchari is the central food in Panchakarma (Ayurvedic cleansing therapy).
During detox, people eat only kitchari for several days because it’s deeply nourishing but very light on the digestive system.
It allows the body to reset Agni (digestive fire) without depleting strength.
Recovery & Healing
Traditionally given to people when they are sick, weak, or recovering from illness.
Easy to assimilate nutrients without taxing digestion.
Daily Nourishment
Considered sattvic (pure, balanced, harmonious) food that supports meditation, clarity, and vitality.
Can be eaten regularly to maintain balance in the body.
🌿 Ayurvedic Properties
Tri-doshic: Generally balancing for all three doshas (Vata, Pitta, Kapha), though spices and vegetables can be adjusted depending on your constitution.
Sattvic quality: Promotes calm, clarity, and steadiness in the mind.
Light but nourishing: Cleanses without weakening the body.
By Dosha Adjustments:
For Vata (light, dry, cold): Add more ghee/oil, root vegetables (carrots, sweet potato), warming spices (ginger, cinnamon, clove).
For Pitta (hot, sharp, oily): Use cooling herbs (cilantro, fennel, coriander), avoid too much chili/ginger/onion/garlic.
For Kapha (heavy, slow, moist): Use less oil, more spices (black pepper, mustard seed, ginger, turmeric), lighter veggies (leafy greens, broccoli).
🌿 Symbolic/Spiritual Role
Seen as a dish of simplicity and balance — a reminder that health doesn’t need to be complicated.
Because it is grounding but not heavy, many yogis eat kitchari before or after retreats, fasts, or intense practices.
