Easy Ayurvedic Kitchari Recipe

Looking for a simple, nourishing meal that’s gentle on digestion? This easy Ayurvedic kitchari recipe is comforting, satisfying and made with wholesome ingredients.

Prepared with basmati rice, lentils and gentle spices, kitchari is one of Ayurveda’s most traditional dishes. It provides a complete plant-based protein while remaining light and easy to digest.

What is Kitchari?

Kitchari (also spelled khichdi or khichari) is a traditional Ayurvedic dish made from rice, lentils and mild spices. It has been enjoyed for centuries as a simple, nourishing meal that supports healthy digestion.

It is often prepared during seasonal transitions, after periods of overindulgence, or whenever the body benefits from lighter, easy-to-digest foods. Warm, comforting and satisfying, kitchari offers nourishment without placing too much demand on the digestive system.

INGREDIENTS

• ⅓ cup basmati rice
• 1 cup red or yellow lentils (mung dal if available)
• Coconut milk, to taste
• Rock salt, to taste
• ¼ tsp cumin seeds
• ¼ tsp black pepper
• ¼ tsp turmeric

RECIPE

1. 1. Rinse the rice and lentils 3 times.
   2. Place them in a saucepan with 2½–3 cups of water and bring to a boil.
   3. Reduce the heat, cover, and simmer until soft and creamy, adding more water if needed.
   4. Season with rock salt.
   5. Stir in the cumin, black pepper, turmeric, and coconut milk.
   6. Cook for another 2 minutes, then remove from the heat.

Serving Suggestions

Enjoy warm with steamed greens, roasted seasonal vegetables or a sprinkle of fresh herbs for a simple, balanced and nourishing meal.

Simple Adjustments for Each Dosha

Vata

• Add a little more coconut milk or a spoonful of ghee.
• Serve with roasted root vegetables.
• A pinch of fresh ginger can further support digestion.

Pitta

• Reduce the black pepper.
• Add fresh coriander or parsley before serving.
• Pair with steamed green vegetables.

Kapha

• Use less coconut milk.
• Increase the ginger, cumin or black pepper.
• Serve with plenty of leafy greens.

Learn More About Your Constitution

There is no single Ayurvedic diet that suits everyone. The foods that support your wellbeing depend on your unique constitution (dosha), your current state of balance, your digestion and the season.

If you’re unsure of your constitution, take the quizz, or explore our guides to Vata, Pitta and Kapha to learn more about your unique mind-body type.

Looking for Personalised Guidance?

While recipes like this can be a wonderful place to start, Ayurveda is always personalised.

If you’d like support choosing the foods, routines and lifestyle practices that best suit your constitution and current health, learn more about my Ayurveda Nutrition Consultations.

A Gentle Note

This recipe is intended for educational purposes and is not a substitute for personalised medical or nutritional advice. If you have a medical condition, are pregnant, breastfeeding, or have specific dietary requirements, please consult a qualified healthcare professional before making significant changes to your diet.