This is my great grandmother’s kitchari recipe – an Ayurvedic comfort food I return to again and again—especially when I want something grounding, warm, and healing. It’s like a hug in a bowl, but with turmeric, cumin, and soul. It’s vegan, gluten-free, nutrient-rich, follows traditional Ayurvedic principles, is made in one pot, and a great savory “cleanse” meal to add to your list of go-to foods for eating clean!
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Origin Story
Growing up in South India, my mother had a sixth sense for when a storm was rolling in, and she’d start dry-roasting moong dal before the first drop even hit the ground. The kitchen would fill with this earthy, nutty aroma, and that was our cue: it was kitchari night.
This wasn’t just food; it was ritual. The pressure cooker would sputter, the cumin seeds would dance in hot coconut oil, and I’d hover close by, sneaking a taste of parboiled carrots or picking out the perfect coriander leaves for garnish. I didn’t realize it back then, but this simple, golden porridge was more than dinner—it was medicine, memory, and mom’s love all in one bowl. Pure nourishment.
The version I make today is deeply rooted in those memories. It’s also adapted for real life: flexible for busy weekdays, gentle enough for reset days, and forgiving enough that even if you’re not following Ayurvedic principles to the letter, you’ll still walk away nourished. This is more than a recipe—it’s my family’s story, and I’m honored to share it with you.
Ingredients and why they matter
This kitchari recipe was passed down from my grandmother. I only use ingredients that follow Ayurvedic principles. I do not use additives like onion or garlic (which remove some of the Ayurvedic properties) but you can add these if you wish.
You’ll need mung dal (or moong dal), basmati rice, coconut oil, vegetables of your choice, and a few basic Indian spices (mustard seeds, cumin seeds, ground turmeric, ground coriander, and fresh ginger) to make this dish. I use fresh cilantro as garnish.
- Moong dal (split mung beans): This is the real MVP. It’s super easy to digest, packed with plant-based protein, and cooks down into that creamy, porridge-y texture kitchari is known for. You can get these at the Indian grocery store. In ap inch, you can use red lentils, but moong dal is ideal for the Ayurvedic benefits.
- Basmati rice: Light, aromatic, and quick to cook. Basmati balances the richness of the dal and helps keep the dish easy on the gut. It’s also tridoshic (meaning it balances all body types). Want to switch it up? Try quinoa, brown rice, or even amaranth—just know the texture will change a bit.
- Coconut oil (or ghee): I love using coconut oil here because it adds a subtle sweetness and keeps things cooling and calm. Ghee is also traditional and works beautifully, especially if you’re not strictly vegan.
- Turmeric, whole cumin seeds, mustard seeds, coriander powder, and ginger: These spices work together to wake up the digestive system, reduce inflammation, and give the dish its unmistakable depth. The trick is blooming them in oil first to release their essential oils. You can also add black pepper, fenugreek seeds, hing (also called asafoetida) or fennel seeds for more flavor if you wish.
- Veggies of your choice: I use whatever’s on hand—carrots, peas, zucchini, even spinach. Just steer clear of raw cruciferous veg or heavy nightshades if you’re making this for a true Ayurvedic cleanse. Bonus: frozen veggies work great too!
How to make kitchari
Sift through the rice and lentils with your hands to see if there are any minor impurities in there, then wash both rice and my mung dal separately at least 2-3 times. This removes excess starch. You can also soak them if you wish.
This is especially important if you’re using a polished rice like white basmati rice. Wash until the water runs mostly clear.
- Heat oil or a tablespoon of ghee in a large skillet or pot (with a lid) over medium heat. Then, add the mustard seeds, cumin seeds, and ground coriander to the oil and stir occasionally, until fragrant, about a minute.
- Finally, add minced ginger and turmeric and cook for about 15-20 seconds.
- Add the the vegetables and sauté quickly.
- Then, add the rice and vegetables along with water and a pinch of salt.
- Bring all of this to a boil.
- Then, reduce the heat to a simmer. Cook covered, on low heat, for about 30 minutes.
Check at the 30 minute mark to see if the rice and lentils are cooked through and the dish has a porridge like consistency. If it’s done, you can remove the dish from heat. If not, continue to cook and check in 5 minute increments until cooked. Adjust salt to your taste (if needed), and garnish with fresh cilantro. Serve hot!
This yields a kitchari that has somewhere between a risotto and porridge-like consistency. If you want something denser, reduce the water by half a cup.
How to serve kitchari
I love serving kitchari piping hot, right out of the pot, with a sprinkle of fresh cilantro on top and a little squeeze of lime for brightness. I’ll sometimes add a dollop of ghee for richness or serve it with a quick homemade chutney for a flavor punch. If you’re feeling fancy, a spoonful of coconut yogurt on the side adds a lovely cooling contrast.
Storing: This dish is so, so easy to make a large batch for convenience. From an Ayurvedic standpoint, leftovers are best eaten within 24 hours, since you’re unlikely to feel energetic, clear and balanced after a longer time. But you can store kitchari in the fridge for up to 4 days, in an airtight container (cool it to room temperature first). Then, when you’re ready to eat, just pop it in the microwave for a few.
Freezing: Allow kitchari to cool to room temperature, then store in freezer-safe bag. Portion them into individual sizes, and leave an inch of space on top since the liquids will likely expand. You can freeze it for up to 3 months!
Reheating: Thaw it first by moving to the fridge the night before, or on the counter for an hour. Then reheat on the stove or in a microwave with a damp paper towel on top.
The Kitchari Cleanse
Though kitchari has its stronghold in ancient Indian tradition, it has been made popular due to the “Kitchari Cleanse” – look, I’m not a fan of fad diets but this “cleanse” is what we did at home anytime we got sick (except, of course, we didn’t call it that).
Modern kitchari cleanses start with a week where you cut back on sugar, coffee, alcohol and other processed foods to prepare for the cleanse. Then, for a week, you consume a high fiber breakfast and kitchari for lunch and dinner, along with 8-10 glasses of water. When I’ve done this in the past, I’ve slowly weaned off kitchari over the next few days. Pretty straightforward!
If you’re interested in learning more about the Ayurvedic philosophy associated with this cleanse, and find out more about doshas, take a quiz online!
Other delicious vegan Indian recipes
Authentic Dal Tadka (Stovetop, Instant Pot)
Aloo Gobi Masala (Indian Potato and Cauliflower)
Authentic Chana Masala
Easy Cabbage Curry
Kitchari
Ingredients
- 1 tablespoon coconut oil, substitute ghee if not vegan
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 1 inch fresh ginger, grated, substitute 1 teaspoon ginger paste
- 1 teaspoon ground turmeric
- 1½ cups mixed vegetables, I used beans, carrots, and peas.
- ½ cup rice, see notes
- 1 cup moong dal, substitute split mung beans
- 5 cups water, see notes for adjustment
- 1 teaspoon salt, adjust to taste
- 1 tablespoon chopped cilantro, for garnish
Instructions
- Rinse the rice and mung dal separately 2 to 3 times, until the water runs mostly clear.
- In a medium pot or deep skillet, heat the coconut oil over medium heat. Add mustard seeds (if using), cumin seeds, and ground coriander. Cook for 30 seconds, stirring often, until fragrant.
- Stir in grated ginger and turmeric, and cook for another 30 seconds. Add the mixed vegetables and cook for 1 to 2 minutes.
- Add the rinsed rice and mung dal to the pot along with 5 cups of water and 1 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 30 minutes.
- Check the consistency (see Notes). The kitchari should be soft and porridge-like. Season to taste with more salt if needed. Garnish with chopped cilantro and serve warm.
Video
Notes
- Rice: Traditional kitchari uses non-polished rice like Sona Masoori, which is less processed and easier to digest. If unavailable, basmati rice is a good substitute.
- Consistency: This recipe yields a soft, spoonable porridge. For a thicker version, reduce the water to 4½ cups. For soupier kitchari, increase to 5½ cups. Avoid stirring too often during simmering to maintain texture.
- Vegetables: Use any mix of easy-to-digest vegetables, or leave them out for a simpler version.
- Aromatics: Ayurvedic kitchari traditionally excludes onion and garlic, but you may sauté them before adding vegetables if you prefer a more savory depth.
- Instant Pot: Sauté spices, add rice, dal, vegetables, salt, and 3½ to 4 cups water. Pressure cook on High for 8 minutes; quick release after 5 minutes.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Great recipe. Thank you for sharing!