Kitchari Recipe: Easy Ayurvedic Mung Dal and Rice

Kitchari (also spelled khichdi or kichadi) is a humble, comforting one-pot dish of rice and split mung beans cooked with ghee and gentle spices. In Ayurveda it is considered one of the easiest meals to digest and is eaten when people want something simple and nourishing.

This recipe makes a soft, mildly spiced kitchari you can have on the table in about 40 minutes, with small tweaks to suit Vata, Pitta or Kapha. Jump to the recipe.

What Is Kitchari?

Kitchari is a porridge-like dish made from split mung dal (hulled yellow mung beans) and white basmati rice, cooked with water, ghee and warming spices such as cumin, turmeric and ginger. The rice and dal together provide a balance of carbohydrate and plant protein, and the long, soft cooking makes the dish easy on the stomach.

It is a traditional comfort food across India, often served to children, to anyone feeling unwell or tired, and as a simple supper.

Why Ayurveda Loves Kitchari

According to Ayurvedic tradition, kitchari is:

• Easy to digest. Split mung dal is the lightest of the legumes, and slow cooking breaks it down.
• Tri-doshic. With small adjustments it suits all three doshas.
• Grounding yet light. Not heavy, not dry.
• Spice-friendly. It carries digestive spices such as ginger, cumin and coriander.

Many people also use it during short "simple eating" periods; see the note on cleanses below.

Kitchari Cleanse: A Note of Caution

You may see kitchari promoted as a "cleanse" or "mono-diet" (eating only kitchari for several days). In Ayurveda this is linked to traditional practices, but be realistic:

• The idea that kitchari "detoxes" the body is traditional, not scientifically proven.
• A few days of simple, warm, easy-to-digest food suits many healthy people, but mono-diets aren't right for everyone.
• Avoid long mono-diets if you are pregnant or nursing, have diabetes, an eating disorder, take medication, or have any health condition, unless your doctor agrees.
• You can simply enjoy kitchari as a nourishing meal, once or several times a week, without any "cleanse."

Easy Kitchari Recipe

Prep: 10 min (plus 30 min soaking) · Cook: 30–35 min · Serves: 3–4 · Diet: vegetarian (vegan with oil instead of ghee), gluten-free

Ingredients

• ½ cup (100 g) split yellow mung dal
• ½ cup (100 g) white basmati rice
• 2 tbsp ghee (or coconut or sunflower oil)
• 1 tsp cumin seeds
• 1 tsp mustard seeds (optional; skip for Pitta)
• 1 tbsp fresh ginger, finely grated
• ½ tsp turmeric powder
• 1 tsp ground coriander
• ¼ tsp asafoetida (hing) (optional; helps digestion)
• 1 pinch sea salt (add more to taste at the end)
• 5 cups (1.2 litres) water, plus more as needed
• 1 cup chopped vegetables, such as carrot, zucchini, spinach or green beans (optional)
• To finish: fresh coriander leaves, a squeeze of lime (optional), an extra spoon of ghee

Method

1. Rinse and soak. Rinse the dal and rice together in cool water until it runs mostly clear, 3–4 times. Soak for 30 minutes if you have time (shortens the cooking and helps digestion). Drain.
2. Toast the spices. Heat the ghee in a heavy pot over medium heat. Add the cumin (and mustard seeds if using) and let them sizzle for 20–30 seconds. Add the ginger, turmeric, coriander and hing; stir for 20 seconds. Don't let them burn.
3. Add the dal and rice. Stir to coat in the spiced ghee for about a minute.
4. Add water and salt. Pour in 5 cups of water and bring to a boil. Skim any foam.
5. Simmer. Reduce heat to low, partly cover and cook for 25–30 minutes, stirring now and then. Add vegetables in the last 15 minutes (or earlier for firmer veg).
6. Check the texture. It should be soft and porridge-like, with the rice and dal very tender. If too thick, add hot water, a splash at a time.
7. Finish. Taste, adjust salt, stir in fresh coriander and a spoon of ghee. Serve warm.

Instant Pot / pressure cooker version

Use the sauté function to toast spices, add rinsed dal and rice and 4½ cups of water, then pressure cook on high for 10 minutes with a natural release of 10 minutes. Stir and add hot water to thin if desired.

Tweaks for Your Dosha

	Vata	Pitta	Kapha
Consistency	Soft, soupy, moist	Medium	Thicker, drier, less rice
Fat	Extra ghee (1 tbsp more)	Moderate ghee	Minimal ghee or a little mustard oil
Spices	Ginger, cumin, a pinch of cinnamon, hing	Cumin, coriander, fennel; skip mustard seed; less ginger	Extra ginger, black pepper, mustard seed, a pinch of cayenne
Vegetables	Carrot, sweet potato, zucchini	Zucchini, greens, cucumber raita on the side	Greens, broccoli, cabbage
Finish	Ghee and lime	Fresh coriander, coconut	Black pepper and lime

Not sure of your type? Take the free dosha quiz. For full food lists by dosha, see our Ayurvedic diet guide.

Tips for Better Kitchari

• Use split yellow mung dal (moong dal), not whole green mung; it cooks faster and is gentler.
• Rinse well. It removes starch and dust.
• Don't rush the simmer. Slow cooking gives the soft texture.
• Salt at the end or lightly at the start, tasting before serving.
• Eat warm. It firms up as it cools; loosen with hot water when reheating.
• Make it your own. Add a splash of coconut milk (Vata, Pitta) or a handful of spinach.

Storage and Reheating

• Fridge: up to 2 days in a sealed container. Ayurveda prefers fresh food, so cook small batches.
• Reheat thoroughly with a splash of water until piping hot.
• Freeze: cool quickly and freeze for up to 2 months (texture is slightly softer).
• Follow standard food-safety practice: don't leave cooked rice at room temperature for long.

Serving Ideas

• With a spoon of ghee and a squeeze of lime
• With a side of cucumber raita (Pitta) or a small bowl of spiced pickled ginger (Kapha, in small amounts)
• With steamed greens or a simple vegetable sabzi
• As a light supper or the main midday meal

Frequently Asked Questions

What is kitchari made of? Split mung dal, basmati rice, ghee, water and spices such as cumin, turmeric, ginger and coriander. Vegetables are optional.

Is kitchari good for you? It is a simple, whole-food dish with plant protein and fibre. Ayurveda considers it very easy to digest. It is a good meal for many people, but it isn't a cure or treatment.

Can I eat kitchari every day? Many people eat it a few times a week. If you eat it daily, vary vegetables and spices for variety and balance.

Can kitchari be made vegan? Yes. Use coconut or sunflower oil instead of ghee.

What's the difference between kitchari and khichdi? They are the same dish with different spellings and regional variations. Khichdi can be thicker and sometimes includes more vegetables or spices.

Can I use brown rice or whole mung beans? You can, but cook longer, soak well, and expect a heavier dish. The classic version uses white basmati and split yellow mung dal.

Is a kitchari cleanse safe? For healthy adults, a short period of simple eating is generally fine, but it isn't right for everyone. Talk to a doctor first if you have a health condition, are pregnant or nursing, or take medication.

Your Next Step

Enjoy the recipe? Build a full week of dosha-friendly meals with the meal planner, including a shopping list.

👉 Take the free dosha quiz to tailor your kitchari.

📖 Read next: The Ayurvedic diet guide

This article is for educational purposes and is not medical advice. Consult a qualified healthcare professional before making significant changes to your diet, especially if you are pregnant, nursing, or managing a health condition.