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Kitchari

Serves:

Prep Time:

Cook Time:

40-50 minutes

Ingredients

1/3 cup split yellow Mung Beans (rinsed and soaked for 10 minutes or overnight)
1/2 cup Basmati Rice
5 cups Bone Broth or Water
1/2 cup Celery, diced
1/4 tsp Coriander, ground
1/4 tsp Hing, ground
1 tsp Turmeric, ground
1/2 tsp Ginger, ground
1 tsp Mustard Seed
1 Tbsp Fenugreek Seeds
4 Tbsp Ghee

To make the recipe easier, you can buy kitchari spice that has the mixture of most of the spices above at Banyan Botanicals.

Optional Garnishes and Flavors

Avocado slices
Nutritional Yeast
Lemon Juice
Chopped herbs (e.g., cilantro)

Instructions

Rinse and Soak
- Rinse the mung beans thoroughly.
- Soak for at least 10 minutes (or up to overnight) to aid digestion.
Sauté Aromatics
- In a saucepan, warm the ghee over medium heat.
- Add the diced celery, mustard seeds, fenugreek seeds, and ground spices (coriander, hing, turmeric, ginger).
- Sauté for 3–4 minutes, allowing the flavors to bloom.
Boil Mung Beans
- Drain the soaked mung beans and add them to the pan.
- Pour in the bone broth (or water) and bring to a boil.
- Reduce heat and cook for about 10 minutes after it begins boiling.
Add Rice
- Stir in the basmati rice.
- Continue cooking for another 30 minutes, or until both the mung beans and rice are tender.
- If needed, add more liquid to reach your desired consistency.
Serve
- Ladle the kitchari into bowls and top with optional garnishes such as avocado slices, nutritional yeast, and/or a squeeze of lemon juice.
- Enjoy this nourishing meal as a standalone dish or pair it with light sides.

Chef’s Tips

Feel free to experiment with extra vegetables (like carrots or zucchini) for added flavor and texture.
Adjust seasoning to taste—more ginger for heat, or an extra pinch of hing to support digestion.
Kitchari freezes well; make a larger batch and reheat gently when needed.

Doshas Pacifies

Kapha, Pitta, Vata

Best in:

Fall, Spring, Summer, Winter

Gunas:

Light, Easy, Warm, Moistening

Buy Herbs & Spices @Banyan

Recipe Analysis from an Ayurvedic & Western perspective

Considered a mainstay in Ayurvedic nutrition, kitchari is prized for its simplicity, ease of digestion, and detoxifying qualities. Split mung beans are notably lighter and less gas-forming than other legumes, making them particularly suitable for Vata. Basmati rice adds sweet, grounding energy that soothes both Vata and Pitta, while also complementing mung beans to form a balanced protein. Warming spices such as turmeric, ginger, coriander, and hing not only enhance flavor but also promote efficient digestion—helping the body assimilate nutrients while gently cleansing. Prepared with a little ghee, this one-pot meal offers lubrication and nourishment to combat dryness or any internal heat. Regularly consuming kitchari can help maintain digestive harmony, provide rejuvenation, and support overall vitality.