Nourishing Ayurvedic Kitchari

Kitchari is light on the digestive system and deeply nourishing, making it a beautiful meal during seasonal transitions, times of stress, or whenever your system needs a reset.

Ingredients (Serves 4)

• 1 cup yellow split mung dal (washed well, soaked for 1-2 hours if possible)

• ½ cup basmati rice (washed well)

• 1½ tbsp ghee or coconut oil

• 1 tsp cumin seeds

• 1 tsp mustard seeds

• 1 tsp ground coriander

• 1 tsp turmeric powder

• generous grinding of black pepper

• 1 tsp ground fennel

• 1-inch piece of fresh ginger, grated

• 6 cups water (or vegetable broth for extra flavour)

• Fresh coriander leaves, for garnish

• Sea salt, to taste

• Lemon wedges, to serve

• Optional: 2 cups seasonal vegetables (carrot, zucchini, pumpkin)

  
  

Method

1. In a heavy-bottomed pot, warm the ghee or coconut oil. Add cumin seeds, mustard seeds, and asafoetida. Let them sizzle until fragrant.

2. Stir in the grated ginger, ground cumin, coriander, and turmeric. Sauté gently for 1 minute.

3. Add the mung dal and rice. Stir well so each grain is coated in the spices.

4. Pour in the water (or broth) and bring to a gentle boil. Reduce heat, cover, and simmer for 20-25 minutes.

5. If adding vegetables - Add chopped vegetables and continue cooking for another 15-20 minutes, until soft and the dal and rice are creamy. Add extra water if you prefer a soupier consistency.

6. Season with sea salt to taste.

7. Serve warm, garnished with fresh coriander and a squeeze of lemon.

   
   

   
   

Ayurvedic Variations

For Vata

• Use extra ghee for grounding.

• Choose warming vegetables like carrots, pumpkin, and zucchini.

• Add warming spices such as cinnamon, cloves, and nutmeg.

• Avoid raw toppings-stick to warm, well-cooked food.

  
  

For Pitta

• Use coconut oil instead of ghee for cooling.

• Choose cooling vegetables like zucchini, asparagus, green beans, or leafy greens.

• Add fresh coriander and fennel seeds for their cooling effect.

• Skip hot spices like chili, mustard seeds, and excess ginger.

  
  

For Kapha

• Use less ghee and add more spices to stimulate digestion (ginger, black pepper, mustard seeds, turmeric).

• Choose light vegetables like leafy greens, broccoli, cauliflower, and beans.

• Keep consistency thinner, like a soup, to lighten heaviness.

• Garnish with fresh coriander and a squeeze of lemon for brightness.