A warming, golden one-pot meal of rice and mung dal that has nourished people for thousands of years in Ayurvedic tradition.
Servings
4
Prep
10 min
Cook
40 min
Kitchari is one of the most beloved staples of Ayurvedic cooking — a simple, deeply comforting porridge made from white basmati rice and split mung dal, perfumed with warming spices and finished with ghee. Despite its humble ingredient list, the result is a fragrant, satisfying dish with a soft, creamy texture that feels genuinely restorative. It comes together in a single pot, making it as practical as it is nourishing.
Ingredients
- 200 g white basmati rice
- 200 g split yellow mung dal (moong dal)
- 2 tbsp ghee (or coconut oil for a dairy-free version)
- 1 tsp cumin seeds
- 1 tsp ground turmeric
- 1 tsp ground coriander
- ½ tsp ground ginger
- ¼ tsp asafoetida (hing)
- 1 tsp salt, or to taste
- 1.2 litres water (plus more as needed)
- Fresh coriander leaves, to serve
- Lemon wedges, to serve
Instructions
- Rinse the basmati rice and mung dal together in a fine-mesh strainer under cold running water until the water runs mostly clear. Set aside.
- Heat the ghee in a large, heavy-bottomed pot over medium heat. Once the ghee is shimmering, add the cumin seeds and let them sizzle for about 30 seconds until fragrant.
- Add the asafoetida, ground turmeric, coriander, and ginger. Stir continuously for 30 seconds to bloom the spices in the ghee — the mixture will become very fragrant.
- Add the rinsed rice and mung dal to the pot and stir well to coat everything in the spiced ghee for about 1 minute.
- Pour in 1.2 litres of water and add the salt. Stir to combine, then bring to a boil over high heat.
- Once boiling, reduce the heat to low, cover the pot with a lid slightly ajar, and simmer for 30–35 minutes, stirring occasionally. The kitchari is ready when the rice and dal are very soft and have melded into a thick, porridge-like consistency.
- If the kitchari thickens too much, add a splash of hot water and stir to loosen it to your preferred consistency.
- Taste and adjust salt. Serve hot in bowls, garnished with fresh coriander leaves and a squeeze of lemon juice.
Tips
- Dal soak: Soaking the mung dal in cold water for 1–2 hours before cooking will shorten the cook time and yield an even creamier texture.
- Vegetables: A handful of diced zucchini, spinach, or sweet potato can be added in step 5 for a heartier meal.
- Spice level: Add a pinch of chilli flakes or a finely chopped green chilli with the cumin seeds for a touch of heat.
- Storage: Kitchari thickens considerably as it cools. Store leftovers in an airtight container in the refrigerator for up to 3 days; reheat with a splash of water to restore its creamy texture.
Kitchari holds a central place in Ayurveda, the traditional system of medicine and wellbeing that originated in the Indian subcontinent over 3,000 years ago. Considered one of the most balanced and easily digestible combinations of foods, it is traditionally prepared using specific spices chosen to support healthy digestion and is often served during seasonal transitions or periods of rest and recovery.
Nutrition of key ingredients — per 100 g of each ingredient separately (not per serving), source USDA
| Ingredient | kJ / kcal |
|---|---|
| basmati rice | 1740 |
| mung beans | 347 |
| ghee | 3770 |
| turmeric | 312 |
| cumin | 375 |
Medical Disclaimer: This article is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before starting any supplement regimen or making changes to your diet, especially if you have a medical condition or take medications.