About Kitchari

Kitchari (also called Kichadi) is a simple stew based on basmati rice and split mung dal. It is at the center of healing in Ayurveda and is suitable for almost every constitution. Kitchari can be customized to create endless variations, each of which can be used for specific purposes. It is very easily digested and assimilated, and as such is a primary food in Ayurvedic cleansing therapy.

The essential components of kitchari are ghee, spices, basmati rice, and dal. Ghee is necessary for lubrication of the digestive tract and assimilation of nutrients. Other beans can be used in place of dal for specific healing purposes, as long as they are very well cooked. Vegetables are a very common addition to kitchari and are beneficial for balancing a variety of conditions.

It is important to source high quality organic ingredients. Ghee, in particular should be chosen discerningly. It should be sourced from pastured cows that are treated well, and should be prepared properly. I really like Tin Star Foods cultured ghee, which is completely free of any milk proteins (important if you have a dairy allergy). Banyan Botanicals also makes an excellent, high-quality kitchari kit if you prefer to purchase all of the ingredients together.

Kitchari is a valuable part of Ayurveda and should be eaten regularly during times of stress on the body. It is best eaten when fresh, especially when being used therapeutically. Kitchari is also excellent when on an internal cleansing diet.

Basic Kitchari Recipe

Balances Vata, Kapha, and Pitta

Ingredients

• 2 tablespoons ghee
• 1 teaspoon cumin seeds
• 1 cup basmati rice
• 3/4 cup yellow mung dal
• 6 cups water
• 1/2 teaspoon mineral salt
• 1 teaspoon turmeric powder
• 1 tablespoon coriander powder

Instructions

1. Rinse the rice and dal (separately) until water is clear.
2. Heat the ghee on low in a heavy saucepan
3. Add cumin seeds and saute for 1 to 2 minutes
4. Add the dal, turmeric, and salt and saute for another 2-3 minutes, or until dal begins to stick to the bottom of the pan.
5. Add the rice and water and stir well, making sure nothing is stuck to the bottom of the pan.
6. Bring the mixture to a boil, then reduce heat and simmer for 1-1.5 hours or until rice and dal are mushy. Add water as necessary to keep the mixture moist.
7. Add the coriander powder immediately before serving and stir well.

Pressure Cooker Method

1. Follow steps 1-5 above
2. Fasten lid on pressure cooker and turn heat on high to bring to a boil. (If using an Instant Pot, transfer mixture to pot, seal lid, and turn on high)
3. Let full pressure build up, then turn heat to low.
4. Cook for 5 minutes at full pressure.
5. Remove from heat and allow to cool until pressure is relieved and the lid can be removed safely.
6. Add coriander powder immediately before serving and stir well.
7. Serve and enjoy!

Warming Kitchari

Balances Vata and Kapha. Increases Pitta.

Ingredients

• 4 tablespoons ghee
• 1 cup basmati rice
• 1/2 cup yellow mung dal
• 1 teaspoon cumin seeds
• 1/8 teaspoon hing
• 3/4 teaspoon cardamom seeds
• 1 teaspoon black peppercorns
• 2 teaspoons coriander seeds
• 2 bay leaves
• 10 cups water (plus 2 cups to be added at the end)
• 1 ½  teaspoons cinnamon
• 1/2 teaspoon ground cloves
• 1 ½ teaspoons turmeric powder
• 1 teaspoon rock salt (mineral salt is ok)
• 3-5 cups fresh vegetables, chopped (carrots, zucchini, or green beans)
• 2 tablespoons fresh grated ginger root
• 1 onion, chopped
• 1/2 teaspoon ground cumin

Instructions

1. Rinse the rice and dal until water runs clear.
2. Heat 2 tablespoons of ghee on low in a heavy saucepan.
3. Add cumin seeds and hing and saute for 1 to 2 minutes until lightly brown.
4. Add the water, rice, and dal and bring to a boil, cooking for 45 minutes.
5. Warm the remaining 2 tablespoons of ghee in a medium skillet
6. Add the peppercorns, bay leaves, cardamom, and coriander and saute for 2-3 minutes, then stir in the remaining spices and onion.
7. Puree the sauteed spices and onion in a blender with 1/2 cup of water, then pour the mixture into the rice and dal.
8. Add the remaining 2 cups of water to the mixture.
9. Add the chopped vegetables and cook for an additional 20 minutes.
10. Serve and enjoy!

Cooling Kitchari

Balances Pitta and Kapha. Neutral for Vata.

Ingredients

• 2-3 tablespoons ghee
• 1 teaspoon cumin seeds
• 1/2 teaspoon fennel seeds
• 1 cup basmati rice
• 3/4 cup yellow mung dal
• 6 cups water (plus more if needed)
• 1/2 teaspoon mineral salt
• 2 cups green beans
• 1 stick kombu
• 1 tablespoon coriander powder

Instructions

1. Rinse the rice and dal (separately) until water is clear.
2. Heat the ghee on low in a heavy saucepan
3. Add cumin seeds and saute for 1 to 2 minutes
4. Add the dal, green beans, and salt and saute for another 2-3 minutes, or until dal begins to stick to the bottom of the pan.
5. Add the rice and water and stir well, making sure nothing is stuck to the bottom of the pan.
6. Bring the mixture to a boil, then add the kombu and reduce heat and simmer for 1-1.5 hours or until rice and dal are mushy. Add water as necessary to keep the mixture moist.
7. Add the coriander powder immediately before serving and stir well.
8. Enjoy!

Garbanzo-Sage Kitchari

Balances Kapha. Neutral for Pitta and Vata.

Ingredients

• 1-2 tablespoons ghee
• 1/2 cup dry garbanzo beans
• 1 cup basmati rice
• 6 cups water
• 1/8 teaspoon hing
• 1 teaspoon cumin seeds
• 1/2 brown mustard seeds
• 1 teaspoon turmeric powder
• 1 large onion, chopped
• 2 cloves garlic, minced (omit for Pitta)
• 6 cups water (plus 2-4 cups more as needed)
• 1 tablespoon dry sage
• 1 teaspoon mineral salt
• 1/2 stick kombu
• 1 parsnip, chopped
• 1 carrot, chopped
• 1 cup broccoli or cabbage, chopped (omit for Vata)
• 1 tablespoon sesame seeds
• 1 teaspoon coriander powder

Instructions

1. Rinse the rice and beans (separately) until water is clear.
2. Cook the garbanzo beans in a pressure cooker with the water and hing (place in pressure cooker, bring to medium pressure, and cook for 30 minutes). If you don’t have a pressure cooker, simmer in a heavy pot with an additional 2 cups of water for about 1 ½ hours.
3. Heat the ghee on low in a heavy saucepan.
4. Add mustard and cumin seeds and saute for 1 to 2 minutes until mustard seeds pop.
5. Add turmeric, onion, garlic, and sage and stir over low heat for 2-3 minutes.
6. Add rice and stir, then set aside until the garbanzo beans are done.
7. When the beans are finished cooking, open the pressure cooker or pot and add the rice mixture.
8. Add the kombu, parsnip, and extra 2 cups of water and simmer for 45 minutes or until rice is tender.
9. Add the remaining vegetables and spices and simmer, covered, for 15 minutes.
10. Serve and enjoy!

Any thoughts or questions? Share them in the comments!