Kitchari Recipe: The Ultimate Ayurvedic Detox Bowl

What Is Kitchari?

Kitchari (also spelled khichdi) is Ayurveda's foundational healing meal—a warm, porridge-like dish made with rice, lentils, and digestive spices. It's light yet nourishing, easy to digest, and tridoshic, meaning it can be adapted to suit Vata, Pitta, or Kapha constitutions.

Whether you're recovering from stress, resetting your gut, or easing into a seasonal cleanse, kitchari gives your digestive system the break it needs while still offering deep nourishment.

Ayurvedic Benefits

• Supports agni (digestive fire) without overstimulation

• Detoxifies gently, without fasting or depletion

• Balances all three doshas when adjusted slightly

• Builds ojas (vitality) and mental clarity

• Ideal for cleansing, convalescence, or a digestive reset

Ingredients

• ½ cup split yellow mung dal

• ½ cup white basmati rice

• 1½ tbsp ghee

• 1 tsp cumin seeds

• 1 tsp mustard seeds

• ½ tsp turmeric

• ½ tsp ground coriander

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

• 1 tsp Himalayan salt (adjust to taste)

• 4–5 cups filtered water

• Optional: handful of chopped vegetables (carrot, zucchini, spinach)

Instructions

1. Rinse the mung dal and rice together until the water runs clear. Soak for 15-20 minutes if you have time—this step is optional but helpful.

2. In a pot, melt ghee over medium heat. Add cumin and mustard seeds. When they start to pop, add ginger and turmeric.

3. Stir in coriander and the rinsed lentils and rice. Sauté for one to two minutes to coat in the spices.

4. Add water and salt. Bring to a boil, then reduce to low and cover.

5. Simmer for 30-40 minutes, stirring occasionally, until soft and porridge-like. Add more water for a thinner texture.

6. If using vegetables, add chopped ones in the last 10-15 minutes of cooking.

7. Serve warm with a spoonful of ghee and a squeeze of lime, if desired.

Dosha Variations

• Vata: Use more ghee and a thinner consistency. Add grounding vegetables like carrots and sweet potato, and avoid dry textures.

• Pitta: Skip mustard seeds and reduce ginger. Use cilantro and cooling vegetables like zucchini or asparagus.

• Kapha: Add black pepper or a pinch of chili. Use less ghee, and favor light vegetables like leafy greens or cabbage.

When to Eat Kitchari

• As a mono-meal cleanse for one to three days

• During seasonal transitions, especially fall and spring

• After illness or travel

• Anytime you feel heavy, bloated, or fatigued

When digestion is calm, the whole body begins to reset. Start with this base recipe, adjust it to your needs, and notice how your energy shifts over time.