Basmati rice and split mung beans cooked with seasonal vegetables to a soft, porridge-like consistency, finished with tempered spices (tadka). A classic Ayurvedic “reset” meal — nourishing and gentle on digestion.
- Category
- main course
- Portion
- 350 g
- Yield
- 10 servings
- Nature (TCM)
- neutral
TCM: Gentle, warming spices support digestion without weighing it down.
Ingredients
Base
- Water – 2 kg
- Basmati rice – 400 g
- Split hulled mung beans (yellow moong dal) – 400 g (soaked at least 1 hour, ideally overnight)
Vegetables (1 kg total)
- Carrots
- Potatoes
- Squash
- Zucchini
- Green beans
- Leafy greens (spinach, chard)
Spices for cooking
- “Everyday” spice blend – 2½ tsp (or a mild curry blend without chili)
- Salt – 1¼–2½ tsp (to taste)
- Ground black pepper – ½ tsp (optional)
For the tempered spices (tadka)
- Ghee – 4–6 tbsp (or vegetable oil for a vegan version)
- Whole cumin – 2½ tsp
- Whole coriander – 2½ tsp
- Whole fennel – 2½ tsp (optional)
- Fresh cilantro for garnish
Method
Cooking
- Bring 2 kg of water to a boil in a large pot.
- Add the rice and mung beans, stir, and bring back to a boil.
- Lower the heat and add the spice blend and salt.
- Add the firm vegetables (carrots, potatoes, squash).
- Simmer partly covered for about 20 minutes without stirring.
- Check the consistency — it should be soft and porridge-like (like a thick soup).
- Add the quick-cooking vegetables and leafy greens and simmer for another 10 minutes.
Tempered spices (tadka)
- Heat the ghee or oil in a small pan.
- Add the cumin, coriander, and fennel.
- Toast for 2–3 minutes, until the seeds start to crackle.
- Take off the heat and pour straight into the finished kitchari.
- Stir, cover, and let rest for 5 minutes.
Serving
Serve about 350 g per portion, garnished with fresh cilantro. The consistency should be soft, nourishing, and easy to digest.
Key ingredients
- Basmati rice
- Aromatic long-grain rice with a lower GI; a light side.
- Mung beans (split, yellow dhal)
- Easily digestible plant protein and fibre; in Ayurveda a 'clean' legume suited to detox.
- Carrot
- Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.
- Pumpkin
- Sweet, gentle and easy to digest; beta-carotene and potassium.
- Zucchini
- Light, high in water, gentle on the stomach.
- Ghee (clarified butter)
- Clarified butter without milk proteins; in Ayurveda a carrier of spices and 'agni'.
- Cumin
- Supports digestion and eases bloating; a source of iron.
- Coriander seeds
- Soothes digestion and gently cools the heat of spices.
- Chilli / hot pepper
- Capsaicin — boosts circulation and metabolism; in small amounts supports digestion.
- Potatoes
- Complex carbohydrates, potassium and vitamin C; a filling side.
- Spinach
- Iron, folate and lutein; wilts quickly and is easy to digest.
Why it’s good for the body
- Mung beans are an easily digestible source of plant protein and fiber.
- Rice and mung beans together make a gentle, nourishing, kind combination.
- Tempered spices (tadka) traditionally support the digestive fire.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- Good for cleansing, recovery, or as the dish of the day.
- Vary the vegetables with the season.
- Can be served as a main course or on a warm buffet.