Nourishing Kitchari: The Ayurvedic Comfort Food That Resets, Restores & Rebalances

Justina Schacht
5 days ago
4 min read

Why this ancient dish belongs in your weekly wellness routine

In the heart of Ayurveda—the sister science to yoga—there is one dish considered deeply healing, grounding, and balancing for all doshas: kitchari. This warm, softly spiced blend of mung dal and rice has been used for centuries as a complete meal, a digestive reset, and a comforting ritual during seasonal transitions.

Simple enough for everyday cooking, yet powerful enough to support detoxification and nourishment, kitchari is the perfect reminder that healing can be slow, gentle, and delicious.

🌼 What Is Kitchari?

Kitchari (pronounced kich-uh-ree) is a one-pot stew traditionally made from:

Split yellow mung dal
Basmati rice
Ghee
Warming digestive spices
Seasonal vegetables

In Ayurveda, this combination is considered tridoshic, meaning it helps balance Vata, Pitta, and Kapha. It’s easy to digest, rich in protein, and full of grounding qualities—making it ideal for times when your body or mind needs a reset.

🌱 Why Kitchari Is So Healing

Ayurveda teaches that good health begins with strong digestion (agni). When digestion is calm and clear, the entire system benefits.

Kitchari supports this by offering:

✔ Gentle Detoxification

The simplicity of the dish gives your digestive organs a break while still providing complete nourishment.

✔ Deep Grounding & Warmth

Perfect for soothing Vata during busy, overstimulating times—or for calming Pitta and Kapha with the right spice combinations.

✔ Balanced Nutrition

Mung dal provides plant-based protein, while rice offers steady energy. Together, they form a complete protein, ideal for yoga practitioners and busy lifestyles.

✔ Anti-inflammatory Spices

Turmeric, ginger, cumin, and coriander help reduce inflammation, support digestion, and encourage the body to release toxins.

How to Make Kitchari: A Simple, Nourishing Recipe

Ingredients

1 cup split yellow mung dal (rinsed well)

½ cup basmati rice

1–2 tbsp ghee

1 tsp cumin seeds

1 tsp mustard seeds

1 tsp coriander powder

½ tsp turmeric

½ tsp grated ginger

4–6 cups water (depending on desired thickness)

1–2 cups seasonal vegetables (optional)

Salt to taste

Fresh cilantro and lime for serving

Rinse the mung dal and rice until the water runs clear.

Warm the ghee in a pot and add mustard seeds and cumin seeds until they crackle.

Stir in turmeric, coriander, and ginger.

Add the mung dal and rice, coating them gently in the spices.

Pour in water and bring to a boil.

Reduce heat, cover, and simmer for 25–40 minutes, stirring occasionally.

Add vegetables halfway through if using.

Finish with salt, lime, and fresh cilantro.

Your kitchari should be soft, warm, and comforting—somewhere between a stew and a porridge. Adjust liquid and spices to suit your dosha or mood.

❤️My Favorite Tridoshic Kitchari (From Ayurvedic Cooking for Self-Healing, Usha Lad & Dr. Vasant Lad. ISBN1-883725-05-4)

Ingredients

1 cup basmati rice

1 cup split yellow mung dal

1 inch piece of ginger, peeled and chopped fine

2 tablespoons shredded, unsweetened coconut

1 small handful fresh cilantro leaves

½ cup water

3 tablespoons ghee

1 ½ inch piece of cinnamon bark

5 whole cardamom pods

5 whole cloves

10 black peppercorns

3 bay leaves

¼ teaspoon turmeric

¼ teaspoon salt

6 cups water

Wash the mung dal and rice until the water is clear. Soaking the dal for a few hours helps with digestibility.

In a blender, put the ginger, coconut, cilantro and ½ cup water and blend until liquified.

Heat a saucepan on medium heat and add the ghee, cinnamon, cloves, cardamom, peppercorns and bay leaves. Stir for a moment until fragrant. Add the blended items to spices, then the turmeric and salt. Stir until lightly browned.

Stir in the mung dal and rice and mix very well.

Pour in the 6 cups of water, cover and bring to a boil. Let boil for 5 minutes, then turn down the heat to very low and cook, lightly covered, until the dal and rice are soft, about 25-30 minutes.

When to Eat Kitchari

You can enjoy kitchari anytime—especially when you feel:

Overwhelmed or depleted
Bloated or sluggish
Stressed or scattered
In need of a warm reset
Transitioning into a new season
Beginning an Ayurvedic cleanse

Many people enjoy a monodiet kitchari cleanse for 1–3 days to support digestion and mental clarity. But even one bowl can bring grounding and nourishment.

Ayurvedic Variations for Every Dosha

For Vata (needs warmth + moisture)