Kitchari: The Ultimate Nourishment for Body and Soul
My favourite hug in a bowl – Kitchari!
Rooted in Ayurvedic tradition, kitchari (which means "mixture") is a nourishing and easily digestible meal that is as comforting as it is healing. Traditionally, it is the go-to remedy in Indian culture when you're feeling unwell, but its benefits extend far beyond that.
In Ayurveda, agni (digestive fire) is the body’s digestive and metabolic power, responsible for transforming food into energy. When agni is strong, digestion is smooth, absorption of nutrients is optimal, and overall well-being flourishes. However, stress, improper eating habits, seasonal changes, or illness can weaken agni, leading to sluggish digestion, bloating, or discomfort.
Kitchari is easy to digest, warming, and balancing, making it an excellent choice during times of healing, detoxification, or when the body simply needs a break. The combination of rice and moong dal provides a complete protein, while spices like cumin, coriander, and turmeric aid digestion and enhance nutrient absorption. This one-pot meal can be customised for different constitutions (doshas), ensuring that it supports your unique body type.
Key Benefits of Kitchari:
Soothes Digestive Issues: Ideal for bloating, indigestion, gas, acidity, and ulcers, it’s gentle on the stomach while promoting digestion.
Detoxifying & Cleansing: Supports the body’s natural detox processes, making it perfect for cleansing or after indulgent eating.
Balances the Mind & Body: Known for its calming and grounding effects, it helps settle emotional turbulence and promotes mental clarity.
Easily Digestible: A simple, wholesome meal that’s easy on the digestive system, making it perfect for times when you need something light but filling.
Nutrient-Rich & Healing: Packed with essential nutrients, including proteins, fibre, and vitamins, to nourish the body on a deeper level.
Kitchari is more than just food—it's an Ayurvedic remedy, a comforting dish, and a reliable go-to meal for any time you need a little extra care. Make it a regular part of your kitchen routine and experience its holistic benefits for both body and soul :)
Please give it a try and let me know! It’s the biggest hug in a bowl and makes you feel so whole and nourished. Your body will thank you.
Serving – 1
Ingredients
1/4 cup basmati or jasmine rice
1/8 cup split yellow moong dal (soaked for 2-4 hours) or green mung beans (soaked overnight)
1 tbsp ghee or coconut oil
1 Chopped grounding vegetable of choice (zucchini, carrot, sweet potato, pumpkin)
1 Chopped extractive vegetable of choice (broccoli, asparagus, spinach, cauliflower)
2-3 cups water (may need more water if want soupy)
1/8 tsp black mustard seeds
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 ground turmeric
1/8 tsp asafoetida “hing” powder
1/4 fresh ginger
1/2 mineral salt
Optional
Lemon or lime
1/2 tsp kelp meal
Fresh herbs like coriander
Lightly grilled avocado
Homemade chapati or dosa
Method
soak the green mung beans overnight or if using split yellow beans you can soak for 2-4 hours
Rinse the beans and set aside
Rinse the rice until water runs clear
place all the spices out that you need
Add coconut oil or ghee to pot
Add the mustard seeds first and swivel them around until they pop!
Add remaining spices and salt and simmer until aroma builds
Add mung beans and rice and coat them with the spices
Add small chopped veggies
Make sure everything is coated with all the spices
Add water and bring to boil (use enough water so it’s above the other ingredients)
Reduce heat to simmer and Cover with lid for 15 mins
Check if water has dissolved and add more if need be
Cook 5 mins longer if need be
Add broccoli last 4 mins
Take off heat before all the water evaporates to avoid burning
Serve as is or add a garnish of choice
Serve with love, intention, and gratitude. Enjoy the nourishment this ancient dish provides! ♡
Dosha Adaptation Guide
VATA – Use extra ghee or coconut oil for nourishment. Favour root vegetables like carrots, sweet potatoes, or pumpkin. Add warming spices like cinnamon and ginger. Cook until very soft and soupy for easier digestion. remember to keep it simple ;)
PITTA – Use coconut oil instead of ghee for a cooling effect. Choose sweet and bitter vegetables like zucchini, asparagus, or spinach. Reduce or omit mustard seeds and ginger if heat is excessive. Add a squeeze of lime at the end for a refreshing balance.
KAPHA – Use less oil and make the kitchari slightly drier rather than soupy. Favour pungent spices like extra black mustard seeds, ginger, and hing. Use more extractive vegetables like broccoli and cauliflower. Garnish with fresh coriander and a touch of lemon to enhance digestion.
