Kitchari (also spelled khichdi or kitcheree) is a traditional Indian dish made primarily from yellow mung dal (split mung beans) and basmati rice, cooked together with digestive spices and ghee (clarified butter). It's renowned in Ayurveda—India’s ancient system of medicine—as a cleansing, healing, and balancing meal that’s gentle on the digestive system.

🌿 Why is Kitchari Special in Ayurveda?

In Ayurvedic thought, digestion (agni) is central to health. When digestion is weak or compromised, toxins (called ama) build up, leading to imbalance and disease. Kitchari is used as a detoxifying and restorative food because it:

  • Supports digestion: The spices (like cumin, coriander, fennel, ginger) stoke the digestive fire (agni).

  • Nourishes the body: Mung dal is high in protein and easy to digest; basmati rice provides grounding energy.

  • Is balancing to all three doshas (vata, pitta, and kapha) when prepared with the right spice blend and ingredients.

  • Provides a gentle cleanse: Unlike harsh diets, it allows the digestive system to rest while still being nourished.

🥣 What’s In Kitchari?

  • Yellow mung dal – Easily digestible legume rich in protein.

  • Basmati rice – Light and gentle on the stomach.

  • Digestive spices – Often including turmeric, cumin, coriander, fennel, and ginger.

  • Ghee (or oil) – Helps with absorption and soothes internal dryness.

  • Vegetables (optional) – Seasonal veggies can be added for nutrition and taste.

🍽 How It’s Used

  • Cleansing/Detox: Often eaten for a few days to a week to reset digestion.

  • Daily Meal Base: Versatile enough to be eaten for breakfast, lunch, or dinner.

  • Travel-friendly: Easy to make in bulk and take on the go.

  • Customizable: You can adjust for dosha types or dietary needs (e.g., vegan, gluten-free).

🧘‍♀️ Modern Uses

People like Paige (mentioned in your write-up) use kitchari as a base, adding:

  • Eggs or potatoes for breakfast

  • Extra protein like tofu or meat for lunch/dinner

  • Miso broth for added flavor and umami

🔗 Want to Try Making It?

Check out the full recipe with dosha-specific and dietary variations from Kripalu, a respected Ayurvedic and yoga center:
👉 Kripalu Kitchari Recipe

Kitchari has also been showing up in stores already made as well - “Trader Joe’s” has some, however, it will have added preservatives to last longer on the shelf.

Kripalu Recipe: Nourishing Kitchari

From: Kripalu School of Ayurveda

Here’s how to make the perfect kitchari, with vegan and grain-free variations as well as options for all three doshas: kapha (earth and water), pitta (fire and water), and vata (air and ether).

Basic Kitchari Recipe

2 cups yellow mung dal beans
2 tablespoons ghee or organic sesame oil
2 teaspoons each black mustard seeds, cumin seeds, turmeric powder, and black pepper
2 bay leaves
1 teaspoon each cumin powder, coriander powder, fennel seeds, fenugreek seeds (cinnamon optional in winter)
1 cup white basmati rice
3 green cardamom pods
2 cloves
2–5 cups of chopped, organic, seasonal vegetables such as spinach, carrots, celery, kale, and bok choy (avoid nightshades)
1 cup chopped fresh cilantro (optional)

Rinse the mung dal beans and strain them five times, or until the water runs clear. Heat the ghee or oil in a large pot. Add all the seeds and toast until the mustard seeds pop. Add the bay leaves and powdered spices, and mix together.  Stir in the rice and beans. Add eight cups of water, cardamom pods, cloves, and chopped vegetables. Bring to a boil and reduce to a simmer. Cook at least one hour, or until the beans and rice are soft and the kitchari has a porridge-like consistency. Serve warm with fresh cilantro on top, if desired.

Variations

Tweak the recipe according to your dosha, or to make it gluten or dairy free.

Don't know what a Dosha is or what your type is? Look under Resource Tab for more.

Kapha

  • Omit the ghee or oil, and instead soften the spices by cooking in two inches of water before adding the rice and dal.

  • Use quinoa, millet, or amaranth instead of rice.

  • Add about ½ inch of chopped, fresh ginger to the oil when cooking the spices.

  • Add a pinch of cayenne while cooking.

  • Use half the amount of ghee or oil.

  • Best veggies for a kapha variation are leafy greens, Brussels sprouts, cauliflower, asparagus, and celery.

Pitta

  • Use half the amount of mustard seeds and black pepper, or omit mustard seeds altogether.

  • Replace ghee with coconut oil.

  • Best veggies for a pitta variation are leafy greens, broccoli, cauliflower, asparagus, zucchini, and carrots.

Vata

  • Use twice the amount of ghee or oil.

  • Add a pinch of cayenne while cooking.

  • Add about ½ inch of chopped fresh ginger to the oil when cooking the spices.

  • Use quinoa instead of rice to increase the protein content.

  • Use double the amount of rice.

  • Best veggies for a vata variation are carrots, zucchini, peas, sweet potatoes, and asparagus.

Vegan

  • Use oil rather than ghee.

Grain-free

  • Omit the rice and instead chop half a head of cauliflower in a food processor until it reaches the consistency of rice. Toast the mixture in a pan, in 1 tablespoon of ghee or sesame oil. Add after the mung dal beans have cooked.

  • Use two cups less water.

Alternative Grains

  • Use quinoa, amaranth, or millet instead of rice.

If you’re new to some of the ingredients in this recipe, ask your local natural grocer to help you locate them. The spices and grains are typically sold in the bulk section and/or prepackaged; the mung dal beans and ghee can usually be found in the International Foods aisle.

For a quicker solution Banyan Botanicals sells a pack online at Amazon that will have the beans, rice, spices and ghee in one box.