Kitchari recipe: the OG Ayurvedic healing food

Updated: Jan 19

Kitchari means ‘mixture’ and usually combines two grains: lentils and rice. Traditionally, it’s made with a bit of ghee (clarified) butter and spices, and this simple meal is often taken as a Sattvic (pure and light) mono diet, meaning all your meals will consist kitchari for the duration of your programme!

It is balancing for all constitutions, aids in the clearance of toxins (Ama) and strengthens the digestive fire (Agni). This is the golden key to health, according to Ayurveda. Good Agni means we are able to digest, assimilate, and absorb nutrients from or food, whereas weak Agni means malabsorption and a build-up of Ama.

The benefits of each ingredient

Split yellow mung beans Generally, it is not recommended that Vata people (or people experiencing Vata imbalances) eat beans regularly, but the split mung bean is easy to digest for everyone. Whole mung beans have a green husk and are used to grow bean sprouts (you may know them from Asian dishes), but mung dal has had the husks removed, leaving them yellow, which significantly improves digestibility. Lentils are a great source of dietary fibre, folic acid, and minerals like copper, phosphorus, manganese, iron, zinc and potassium, as well as vitamins B1 and B6.

Basmati rice

In Ayurveda, basmati rice is considered to be Sattvic, good for building our rasas (bodily tissues), and is a rich form of Prana and especially nourishing when recovering from illness as it easy to digest. It balances all three Doshas.

When the grains are eaten on their own, they lack certain amino acids to make a complete protein, but when they are combined, magic happens! The body is able to extract a complete amino acid profile to build up the protein our bodies need.

Cumin, coriander, fennel, ginger & turmeric

I’ve thrown these on one heap, because they are typically calming for the digestive tract.


This spice is so stinky that it is sometimes called ‘devil’s dung’. Why on Earth is it in your spice mix you ask?? First of all, you’ll be happy to know its sulphuric smell subsides with cooking. Second, it is widely used in Indian cuisine because it helps with digestion. When paired with typically gas-producing foods like beans and cruciferous vegetables, it has an antispasmodic and carminative (gas-relieving) effect. As such, it is a common Ayurvedic remedy for a variety of ailments, including digestive disorders and excess gas.

Pick your veggies!

Pick a combination of 3 veggies from the following suggestions:

Feeling vata? Carrots, sweet potato, butternut squash, courgette, okra.

Feeling pitta? Cauliflower, broccoli, courgette, butternut squash, green beans.

Feeling kapha? Broccoli, carrots, spinach, peas, green beans.

Kitchari recipe

2-4 servings* | cooking time 20 mins | prep 20 mins

  • 1/2 cup basmati rice

  • 1/2 cup mung dal

  • 6 cups water

  • 2 tbsp ghee or coconut oil