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JenZen Living Ayurveda & Yoga

Kitchari

Kitchari is one of Ayurveda’s most beloved healing meals—simple, nourishing, and deeply supportive to digestion. Made with split mung beans, basmati rice, warming spices, and ghee, this one-pot dish gently cleanses while providing balanced nourishment. Especially supportive during seasonal transitions, kitchari helps reset digestion, reduce heaviness, and restore a sense of lightness and ease in the body.

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

  1. Rinse and Soak

    • Rinse the mung beans thoroughly.

    • Soak for at least 10 minutes (or up to overnight) to aid digestion.

  2. 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.

  3. 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.

  4. 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.

  5. 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.


Recipe Analysis from an Ayurvedic & Western perspective

Kitchari is a staple in Ayurvedic nutrition and one of the most powerful ways to support the body through nourishment rather than deprivation.

At its core, kitchari is simple—split mung beans and basmati rice cooked with digestive spices and ghee. But within that simplicity lies deep wisdom.

Split mung beans are one of the easiest legumes to digest, making them especially supportive for Vata and for anyone experiencing sluggish or sensitive digestion. When paired with basmati rice, they create a complete, balanced protein that both nourishes and grounds the body.

The addition of warming spices such as fresh ginger, turmeric, cumin, coriander, and a pinch of hing helps to kindle agni (digestive fire), allowing the body to properly digest and assimilate nutrients while gently clearing what is no longer needed.

And of course, ghee… always ghee.
It brings lubrication, softness, and nourishment—supporting the tissues while preventing dryness and aiding in the gentle cleansing process.

Kitchari is often used during times of transition—especially in the shift from winter into spring—when the body naturally begins to release accumulated heaviness. It offers the digestive system a chance to rest while still being fully nourished.

But kitchari is not just for cleansing.

It is a meal you can return to again and again:
When digestion feels off
When the body feels heavy or sluggish
When you simply want something warm, grounding, and easy

In its simplicity, kitchari becomes a kind of medicine—bringing the body back into balance, one bowl at a time.

Explore the Ingredients

Each ingredient in this recipe offers its own unique qualities and actions in the body. In Ayurveda, food is more than nourishment — it is medicine. Click below to learn how these ingredients support balance, digestion, and overall well-being.

Coriander

Basmati Rice

Chicken Bone Broth

Turmeric

Ginger

Avocado

JenZen Kitchen Note

If you’re new to making kitchari or prefer a ready-made option, Banyan Botanicals offers a beautiful Kitchari Kit with everything you need.


You can also explore their herbs and cleansing supports here!


As always, your support helps me continue sharing free Ayurveda + yoga education 🤍

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