Hearty Kitchari Bowl
A comforting and wholesome one-pot Indian meal featuring tender mung beans and basmati rice, gently spiced with aromatic whole spices and turmeric. It's renowned for its digestibility and complete nutritional profile, making it perfect for a nourishing and satisfying meal.
For 4 servings
Rinse Mung Beans & Rice: Rinse the whole green gram (mung beans) and basmati rice together thoroughly under cold running water until the water runs clear. Drain well and set aside.
Sauté Aromatics: In a large heavy-bottomed pot or Dutch oven, heat the ghee (or oil) over medium heat. Add cumin seeds and mustard seeds. Once the mustard seeds begin to splutter, add the asafoetida, grated ginger, minced garlic, and chopped onion. Sauté for 5-7 minutes until the onion is translucent and softened. Add the slit green chili at this stage if using.
Add Spices & Vegetables: Stir in the turmeric powder and coriander powder, cooking for about 30 seconds until fragrant. If using, add the chopped mixed vegetables and chopped tomato. Cook for 2-3 minutes, stirring occasionally, until the tomatoes soften slightly.
Combine & Bring to Boil: Add the rinsed and drained mung beans and rice to the pot. Stir well to ensure they are coated with the spices and aromatics. Pour in 6 cups of water and add the salt.
Simmer: Bring the mixture to a rolling boil. Once boiling, reduce the heat to low, cover the pot tightly, and simmer for 30-35 minutes, or until the beans and rice are tender and have absorbed most of the water, forming a porridge-like consistency. Stir occasionally to prevent sticking to the bottom.
Rest & Serve: Remove the pot from heat and let it rest, covered, for 5-10 minutes. The kitchari will thicken further as it stands. Stir in the fresh chopped cilantro just before serving. Serve warm, optionally with a dollop of ghee or a side of plain yogurt.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking Mung Beans: For quicker cooking and easier digestion, you can soak the whole green gram for 30 minutes to an hour before cooking. Drain before adding to the pot.
- 2Adjusting Consistency: Kitchari consistency can vary. For a thinner, more soup-like kitchari, add an extra ½ to 1 cup of hot water at the end. For a thicker, more stew-like consistency, cook a bit longer uncovered to allow more liquid to evaporate.
- 3Enhance Flavor with Tadka: For an extra layer of flavor and aroma, prepare a quick tadka (tempering) in a separate small pan: heat 1 tbsp ghee, add ½ tsp cumin seeds, a pinch of asafoetida, and a few fresh curry leaves. Pour this sizzling mixture over the kitchari just before serving.
- 4Spice Level Customization: To increase the heat, add an extra green chili or a pinch of cayenne pepper along with the other dry spices. For a milder version, omit the green chili entirely.
Adapt it for your goals.
Vegetable Kitchari
Incorporate a variety of seasonal vegetables like diced carrots, peas, spinach, sweet potato, or zucchini during step 3 for added nutrients and texture. Aim for about 1-2 cups of chopped vegetables.
Spice Profile BoostSpice Profile Boost
Experiment with whole spices like a bay leaf, a small cinnamon stick, or 2-3 cloves added with the cumin and mustard seeds for a richer, more complex aroma and depth of flavor.
Grain AlternativesGrain Alternatives
While basmati is traditional, you can use brown rice for more fiber (adjust cooking time and water as brown rice takes longer), or even quinoa for a gluten-free alternative (adjust liquid and cooking time accordingly).
Why this is on our healthy list.
Gentle on Digestion
Kitchari is traditionally known as a cleansing and easily digestible meal, often used in Ayurvedic practices to reset the digestive system due to the combination of split mung beans and rice, which are light and easy to process.
Complete Protein Source
The combination of lentils (mung beans) and rice provides all essential amino acids, making it a complete protein source, crucial for muscle repair, growth, and overall body function, especially for vegetarians.
Nutrient-Rich
Mung beans are rich in fiber, plant-based protein, and various minerals like iron, magnesium, and potassium. The addition of turmeric provides anti-inflammatory benefits, and optional vegetables boost vitamin and antioxidant content.
Frequently asked questions
Yes, absolutely! Simply substitute the ghee with a plant-based oil like coconut oil or olive oil. All other ingredients are naturally vegan.
