Photo by Sophie Mackenzie WHOLEHEARTED EATS


This happens to be one of my all time favourite “healing” foods. A basic meal to Ayurvedic cooking, kitchari is a simple one-pot dish  made up of basmati rice and mung beans, that dates back thousands of years. In Ayurvedic practice there are three types of dosha  (or forces in a body – you can take a test here to find yours) and  kitchari is one of the few foods which is supposedly good for all of them. Although this dish is typically eaten during cleanses because of it’s high levels of complete proteins, vitamins, and it’s ability to be easily digested by the body, it can be enjoyed at any time. It’s basically India’s own chicken noodle soup. Good for the body, mind, and soul.

While I like to eat my kitchari for breakfast (think savoury oatmeal), it can easily be consumed for any meal of the day and is one of those dishes I love having in the fridge for leftovers. I like to add veggies like cauliflower to mine, but feel free to sub whatever you have on hand, or exclude them all together.


PREP TIME:  10 Min


DIETARY CONSIDERATION: Vegan, Vegetarian, Paleo, Sugar Free, Dairy Free, Gluten Free


  • 1 Cup Moong Dal (split mung beans) or white lentil (urad dal). If neither are available to you, try split red lentils.

  • 1/2 Cup Brown Basmati Rice, rinsed

  • About 1 Tbsp. of Oil

  • 1 tsp Cumin Seeds, crushed  (I like to give them a good bang in the mortar and pestle)

  • 1 tsp. Mustard Seeds

  • 1/2 tsp. Ground Turmeric

  • 1 tsp. Ground Coriander

  • 1 tsp. Fennel Seeds

  • A large 1 Inch Piece of Ginger, grated

  • 1 1/2 Cup Mix Veggies (I used cauliflower and carrot, chopped small)

  • 5 cups Water

  • 1 tsp Sea Salt, plus more to taste

  • Cilantro and chili for garnish


Heat the oil in medium pot and add the cumin, coriander, fennel, and mustard seeds. Cook over medium heat until the spices become fragrant. Add the ginger, turmeric, rice, lentil, mixed veggies, and water.

  1. Bring this mixture to a boil, then cover and simmer over low heat for about 45 minutes, or until the mixture is thick and porridge like, and the rice cooked.

  2. Season with salt and serve with a handful of cilantro and chili for garnish.

Stacey Christie