Anti-Inflammatory
⏱ Prep & Cook: 10 minutes prep · 45 minutes cook
🍽 Serves: 2–3
Kitchari is Ayurveda's most revered healing food — a simple, warming one-pot meal of split mung beans and white rice cooked with digestive spices. It is considered tridoshic, meaning it is suitable for everyone, regardless of your individual health picture, and is traditionally used during periods of digestive rest and restoration.
Why this recipe works
Split mung beans (moong dal) are one of the most digestible protein sources available — they have had their fibrous outer skin removed, making them significantly gentler on the gut than whole legumes. White rice, while less nutrient-dense than brown, is far easier to digest and is appropriate during gut restoration. The spice blend — cumin, coriander, turmeric, and ginger — collectively stimulates digestive enzymes (Agni in Ayurvedic terms), reduces intestinal inflammation, and supports healthy gut motility. Ghee, if tolerated, provides butyrate — a short-chain fatty acid that directly feeds colonocytes, the cells lining the large intestine. Kitchari is an ideal meal during any gut reset protocol or when symptoms are flaring.
150g split yellow mung dal (moong dal), rinsed well
100g white basmati rice, rinsed well
1 tablespoon ghee or coconut oil
1 teaspoon cumin seeds
1 teaspoon ground coriander
1 teaspoon ground turmeric
½ teaspoon ground ginger (or 1 teaspoon fresh grated)
¼ teaspoon asafoetida (hing) — optional but excellent for reducing gas
800ml–1 litre vegetable stock or water
1 teaspoon sea salt
Fresh coriander and a squeeze of lemon to serve
Additional ghee to finish (optional)
1
Rinse the mung dal and rice together until the water runs clear. Soak for 20–30 minutes if time allows — this reduces cooking time and improves digestibility further.
2
Heat the ghee or coconut oil in a medium heavy-bottomed pot over medium heat. Add the cumin seeds and let them sizzle for 30 seconds until fragrant.
3
Add the ground coriander, turmeric, ginger, and asafoetida. Stir for another 30 seconds — the spices should smell warm and toasty but not burnt.
4
Add the drained mung dal and rice. Stir to coat everything in the spiced ghee.
5
Pour in 800ml of stock. Bring to a gentle boil, then reduce to a low simmer. Cover and cook for 35–40 minutes, stirring occasionally and adding more liquid as needed. The finished kitchari should be thick and porridge-like — neither dry nor soupy.
6
Season with salt. Serve in warm bowls with fresh coriander, a squeeze of lemon, and an additional drizzle of ghee if desired.
Notes & Variations
Kitchari is highly adaptable. During acute digestive flares, keep it plain and simple as written. When symptoms are more settled, add a handful of easy-to-digest vegetables in the final 10 minutes of cooking — courgette, spinach, and sweet potato all work well. Avoid raw vegetables, cruciferous vegetables, or anything that typically triggers your symptoms during a flare.
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