Kitchari – An Indian Super Food Recipe
Kitchari is a simple, nourishing Indian dish made from long-grain rice and split yellow mung beans. In Ayurvedic cooking, it’s valued for being warm, comforting, and easy to digest—often enjoyed when you want a gentle, grounding meal that doesn’t overwhelm the digestive system.
This humble stew has been eaten for generations and is known for its adaptability. It can be enjoyed as a light main dish, a soothing breakfast-style porridge, or a base for soups and stews, depending on how thick or soupy you prepare it.
This recipe comes from Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back Into Your Diet.
What is Kitchari?
Kitchari is traditionally made with rice, split yellow mung beans (mung dal), warming spices, and ghee. In Ayurvedic tradition, it’s considered a balanced, nourishing food that supports digestion because the ingredients are cooked until very soft and easy to assimilate.
Rather than being about restriction, kitchari is often used as a reset-style meal—simple, satisfying, and gentle enough to eat for several days in a row if desired.
Why You’ll Love This Recipe
- Made with pantry-friendly ingredients
- Naturally gluten-free
- Warm, comforting, and adaptable
- Can be cooked thicker or more soupy
- Easy to customize with spices and toppings
Even if you’re not following an Ayurvedic approach, this dish is a great option when you want something uncomplicated and nourishing.
Ingredients
For this wholesome dish, you need the following:
- split yellow mung dahl beans
- white long grain rice (quinoa or millet can be used as alternatives)
- water and/or vegetable broth
- grass-fed ghee
- ginger
- turmeric powder or freshly grated turmeric
- coriander powder or coriander seeds
- whole cumin seeds or powdered cumin
- brown or yellow mustard seeds
- hing, also known as asafoetida (optional)
- salt
- fresh cilantro leaves chopped
Instructions
- Rinse split yellow mung dahl beans and rice (or alternative) together a few times until the water is less murky.
- Toast the spices (optional): Heat a heavy skillet over medium heat. Add spices and toast for 2-5 minutes or until spices are fragrant and lightly browned, stirring constantly to prevent burning. Remove from heat.
- In a large saucepan, combine rice (or alternative), beans, water, and spices. Add 2-3 tablespoons of grass-fed ghee.
- Cover and bring to a boil. Reduce the heat to low and simmer until rice (or alternative) and beans are soft (at least 30 minutes, longer is ideal). If time permits, you can cook it longer by adding more water. Your goal is to create kitchari that is well-cooked and soupy.
- Garnish with salt and cilantro, and enjoy!
Kitchari Recipe
Ingredients
Method
- Rinse split yellow mung dahl beans and rice (or alternative) together a few times, until water is less murky.
- Toast the spices (optional): Heat a heavy skillet over medium heat. Add spices and toast 2-5 minutes or until spices are fragrant and lightly browned, stirring constantly to prevent burning. Remove from heat.
- In a large saucepan, combine rice (or alternative), beans, water, and spices. Add 2-3 tablespoons of grass-fed ghee.
- Cover and bring to a boil. Reduce the heat to low and simmer until rice (or alternative) and beans are soft (at least 30 minutes, longer is ideal). If time permits, you can cook it longer by adding more water. Your goal is kitchari that is well-cooked and soupy.
- Garnish with salt and cilantro, and enjoy!
Nutrition
Video
Notes
Tried this recipe?
Let us know how it was!Tips for Best Results
- Leftovers reheat well and often taste better the next day
- The longer kitchari cooks, the easier it is to digest
- Add extra water or broth if it thickens too much
- Fresh ginger adds warmth and depth—don’t skip it
About the Recipe Source
In Eat Wheat, Dr. Douillard explores digestion and food tolerance through an Ayurvedic lens, encouraging a gentler approach to eating rather than complete elimination. Kitchari plays a central role in his discussion of supporting digestion through simple, well-cooked foods.
While the book focuses on wheat and dairy, kitchari itself is naturally gluten-free and often enjoyed by those seeking meals that feel soothing and uncomplicated. I found the dish surprisingly comforting and easy to enjoy, regardless of dietary philosophy.
For more information, please visit, www.eatwheatbook.com and connect with Dr. Douillard on Twitter.
Final Thoughts
Kitchari may not look fancy, but it’s deeply satisfying in its simplicity. Whether you’re curious about Ayurvedic cooking or just want a warm, nourishing meal that’s easy on the stomach, this is a recipe worth trying.
Leave a comment below and tell me if you made your kitchari thick and hearty or extra soupy—and what spices you added to make it your own.
Interesting….