Ayurvedic Kitchari Recipe

Learn how to make a classic Ayurvedic Kitchari with mung dal and basmati rice, perfect for detoxifying and balancing digestion. This simple, one-pot recipe is gluten-free, vegan-friendly, and packed with healing spices like turmeric, cumin, and ginger. Ideal for cleansing diets and promoting gut health, Kitchari is a staple in Ayurvedic cooking. Try this comforting and nourishing dish today!"

Ingredients:

• 1/2 cup split yellow mung dal (or whole green mung beans, soaked overnight)
• 1/2 cup white basmati rice
• 1 tablespoon ghee (or coconut oil for a vegan option)
• 4 tsp (Vata Spice, Pitta Spice, or Kapha Spice) or use 
• 1/2 tsp cumin seeds
• 1/2 tsp mustard seeds
• 1/2 tsp turmeric powder
• 1 tsp ground coriander
• 1/2 tsp ground cumin
• 1/2 tsp fennel seeds
• 1/4 tsp hing (asafoetida) (optional)
• 5-6 curry leaves (optional)
• 1-inch piece of fresh ginger, grated
• 4-5 cups of water (for a thicker consistency, use less water)
• Salt to taste
• Fresh cilantro for garnish (optional)
• Fresh lemon juice (optional)

Instructions:

1. Rinse the Rice and Dal:

   • Rinse the basmati rice and split mung dal in water until the water runs clear. This removes excess starch and helps with digestion.

2. Toast the Spices:

   • In a medium-sized pot, heat the ghee (or coconut oil) over medium heat.
   • Add the cumin seeds, mustard seeds, fennel seeds, and curry leaves (if using). Allow the seeds to crackle and become aromatic.

3. Add the Aromatics:

   • Stir in the grated ginger and hing (if using), sautéing for about 30 seconds.
   • Add the ground coriander, ground cumin, and turmeric powder, mixing everything well to form a fragrant spice base.

4. Add Rice and Dal:

   • Add the rinsed rice and mung dal to the pot, stirring to coat them with the spices.

5. Add Water and Simmer:

   • Pour in 4-5 cups of water, and bring the mixture to a boil.
   • Lower the heat, cover the pot, and simmer for 30-40 minutes until the rice and dal are soft and cooked through, stirring occasionally to prevent sticking.

6. Season and Serve:

   • Add salt to taste. If desired, squeeze fresh lemon juice over the kitchari and garnish with cilantro for added flavor.
   • Serve warm. You can enjoy it as a simple meal or pair it with a side of steamed vegetables or chutney.

Optional Variations:

• Vegetables: You can add vegetables like zucchini, carrots, or spinach to the kitchari in the last 10-15 minutes of cooking for more nutrients.
• Spice Level: For a little heat, add a pinch of cayenne pepper or finely chopped green chilies when sautéing the ginger.

This kitchari is great for detoxing and balancing your body, especially during seasonal transitions.

About the Author
Lavanya Kruger, CEO of Ayurvedic Rasayanas, has dedicated over two decades to the study and practice of traditional Ayurvedic medicine. Trained from the age of 18 by her father, Lakshman Kruger, a pioneer in the field, Lavanya combines classical Ayurvedic principles with rigorous exploration of holistic health, wellness, and Western herbalism. Her background includes specialized training in Pacific Northwest plant identification and botanical processing. Lavanya’s work is guided by a deep respect for ancient healing systems and a commitment to producing premium-quality formulations that honor both science and tradition.
Learn more about the roots of Ayurvedic Rasayanas on Our Story.