Kitchari: My Go-To Ayurvedic Meal to Reset, Energise & Nourish

Kitchari: My Go-To Ayurvedic Meal to Reset, Energise & Nourish

Whenever I feel like my gut needs a little reset, kitchari is my ultimate go-to. There’s something so comforting about this simple, nourishing dish—it’s gentle on digestion, yet packed with nutrients that give me steady energy throughout the day.

For me, it’s the perfect all-round meal. It’s wholesome enough to feed my whole family, but quick and easy enough to fit into my busy life. I love that it leaves me feeling light, balanced, and energised, without any heaviness. Kitchari isn’t just food—it’s a little reset for my body and mind, helping me feel grounded and ready for whatever the day brings.

What is Kitchari?

Kitchari is a classic Ayurvedic dish made from mung beans, rice, and a blend of healing spices. Traditionally, it’s considered detoxifying, balancing, and incredibly easy to digest—making it perfect for yoga practitioners, anyone needing a digestive reset, or just a wholesome, comforting meal.

Ingredients (serves 2–3)

• ½ cup split yellow mung dal (mung beans)

• ½ cup basmati rice

• 1 tbsp ghee (or coconut oil for a vegan option)

• 1 tsp cumin seeds

• 1 tsp mustard seeds

• ½ tsp turmeric powder

• ½ tsp coriander powder

• ½ tsp ground ginger (or 1 tsp fresh grated ginger)

• 1 small pinch of hing (asafoetida) – optional, aids digestion

• 4 cups water

• 1 cup chopped seasonal vegetables (carrot, zucchini, spinach, or green beans)

• Salt to taste

• Fresh coriander leaves for garnish

Instructions

1. Rinse & soak: Rinse the mung dal and rice together under cold water. Soak for 20–30 minutes to aid digestion.

2. Heat spices: In a medium pot, heat the ghee. Add cumin seeds, mustard seeds, and hing. Sauté for 1–2 minutes until fragrant.

3. Add aromatics: Stir in turmeric, coriander, and ginger. Cook for another minute.

4. Cook grains & beans: Drain the soaked dal and rice, then add them to the pot. Stir to coat with the spices. Add 4 cups of water and bring to a boil.

5. Simmer: Reduce heat, cover, and simmer for 20–25 minutes until the mung dal and rice are soft and slightly porridge-like.

6. Add vegetables: Stir in the chopped vegetables and cook for another 5–10 minutes until tender.

7. Season & serve: Add salt to taste. Garnish with fresh coriander leaves. Serve warm.

Why I Love Kitchari

• Gut-friendly: Easy to digest, perfect for resetting your digestive system.

• Energising: Light yet nourishing, keeping me balanced and energised for yoga practice or a busy day.

• Family-friendly: Wholesome enough for my whole family, simple enough to fit into a hectic schedule.

• Ayurvedic balance: Supports all three doshas (Vata, Pitta, Kapha) when cooked with ghee and mild spices.

Kitchari isn’t just a meal; it’s a little ritual of self-care. Whether you’re a yoga practitioner, a busy parent, or just someone craving wholesome food, this dish is a gentle, grounding way to nourish your body and mind.