Kitchari the most balanced food

Eating kitchari (also spelled khichadi or kitcheree) offers numerous benefits from both Ayurvedic and modern perspectives. It is a revered food in Ayurvedic cleansing, recovery, and daily nourishment due to its simplicity, digestibility, and sattvic (pure) nature.

We eat this regularly, when doing a seasonal cleanse and when the body feels like it would benefit. Often we cook it for our clients when going through a cleanse.

The most delicious balanced food

RECIPE BELOW

Benefits of Eating Kitchari

1. Easy to Digest

Kitchari is made from mung dal (split yellow mung beans or whole mung beans) and white rice (or other grains), cooked until very soft. It is light and easily assimilated, making it ideal for those with weakened digestion (low agni) or during illness recovery.

2. Nourishes All Dhātus (Tissues)

Provides a complete protein (when rice/buckwheat and mung are combined). Includes essential nutrients, especially when cooked with ghee/oil and digestive spices like cumin, ginger, and turmeric. Supports building ojas—the essence of vitality and immunity.

3. Tridoshic – Balances Vata, Pitta & Kapha

Can be adapted with herbs and spices to balance any dosha.

For Vata: add more ghee/olive oil, ginger, hing (asafoetida).

For Pitta: use coconut oil and cooling herbs like coriander, fennel, and avoid excess heat.

For Kapha: make it lighter, add mustard seeds, extra ginger and black pepper, and reduce oil.

4. Excellent for Detoxification

Core food in panchakarma and other Ayurvedic cleanses. Supports ama (toxin) elimination while preserving strength. Allows the digestive system to rest and reset.

5. Builds Strength Without Heaviness

Light but still satisfying and grounding. Unlike raw food or extreme fasts, it nourishes while still allowing gentle detox.

6. Sattvic and Mind-Calming

Promotes a clear, peaceful mind (sattva guna). Excellent for yogic lifestyle, meditation, and spiritual practice.

Ideal Times to Eat Kitchari

During illness or convalescence. As part of a seasonal cleanse (especially spring or autumn). When digestion feels heavy, bloated, or weak. After travel, overstimulation, or emotional stress. During menstruation, or postpartum recovery

Kitchari Recipe Ingredients

½ cup moong dal, (either split and washed Moong dal or whole mung beans. SEE NOTES)

½ cup Basmati rice or buckwheat groats

4 cups water

1 tablespoon ghee, coconut oil or avocado oil for vegan-friendly

1 teaspoon cumin seeds

1 teaspoon mustard seeds (if using)

½ teaspoon minced fresh ginger

¼ teaspoon ground turmeric

1 teaspoon sea salt or himalayan salt

¼ teaspoon black pepper

To finish: chopped fresh coriander and a big squeeze of lime or lemon

Method:

1. In a large bowl, add the rice/buchwheat and moong dal. cover with cold water and soak for at least 15 minutes. After soaking rinse with cold water under a running tap until clear.

2. Heat the oil or ghee on medium heat in a large saucepan. Add the cumin and mustards seeds and slowly stir for about a minute until the seeds start popping. Then add the ginger and ground turmeric and stir for 30 seconds.

3. Add the rice/buckwheat and dal mixture. Season with sea salt and black pepper. Stir and add 4 - 5 cups of water.

4. Bring the mixture to a gentle boil. Once boiling let it gently simmer for 30 minutes, uncovered. Stir from time to time until you get a porridge-type consistency. Add more water if necessary during cooking. 

5. Taste the kitchari to make sure it is cooked through.  Once cooked remove from heat and add seasoning. 

Notes: if using whole mung dal, these must be soaked for 5-6 hours before cooking. I soak them overnight.

You can add seasonal vegetables or vegetables that are specific to balancing your dosha.

You can add digestive or medicinal herbs as part of a treatment plan