Yesterday I shared the gist of what kitcheri is all about. Now, here’s the recipe I work to, which keeps it as simple as possible.

Kitcheri, image via Ashley Neese
Kitcheri, image via Ashley Neese

I also have a Nourishing Kitcheri recipe in I Quit Sugar For Life and an Inside-Out Sprouted Kitcheri Loaf inSimplicious. I’ve also shared the whole deal with Ayurveda healing. And written a post detailing my experience at an Indian clinic.

My Simplicious Kitcheri

  • 1 cup white basmati rice
  • 1 cup of split mung dhal – yellow or green
  • 1 tbls of ghee
  • 1 tbls of Panch Phora spice mix (or mix equal parts fennel seeds, cumin seeds, fenugreek and mustard seeds
  • 8 curry leaves
  • 1 tbls of grated fresh turmeric or 1 tsp of turmeric powder
  • very big grind of black pepper
  • ½ tsp Asafetida
  • 6 cups of water, boiling
  • 3-4 cups of diced vegetables (zucchini, sweet potato, carrot) or silverbeet. But only choose 1-2 varieties, not all four at once.
  • 1 bunch fresh coriander, chopped
  • juice of half a lemon or lime
  • salt and pepper to taste

Soak the rice and mung for 2-plus hours (overnight is cool).

In a big pot heat the ghee over a medium-hot heat and add the Panch Phora. Cook until the mustard seeds start to pop, then add curry leaves, turmeric, pepper, Asafetida and the chopped stalks of the coriander. Stir for a minute or so. Add the drained rice and mung and stir to coat.

Pour over the water. Once boiling, reduce to a simmer and cover. After about 20 minutes add the veggies. Cook for another 10-20 minutes until everything is soft and porridge-y.

To serve, season with salt and pepper, fresh coriander, heaps of lemon or lime juice and a spoon of ghee.

Tried it? Your thoughts?

Have your say, leave a comment.

  • Daniel L

    Hi Sarah,
    Thank you for these two posts about kitcheri and for the reminder with your simplicious recipe. I’ll try to actually make it this time, ignited by these two posts 🙂
    Ayurveda way of thinking and healing principles principles deeply resonates with me and I still crave for more knowledge about it … Panchakarma must be very rewarding experience?
    Thank you and all the best!

  • lena

    This sounds delicious, but as someone with AI I am a bit leery of the grains . How long do you soak them for? Do change their cooking time?
    Also I just clicked on the link about your retreat in India. Now that you have had time to reflect and feel the impact, I am curious about how you feel. Do you think the drain (esp the gluten) and the lack of meat helped you or changed you?

    • lena

      I meant the grain not drain .

    • Iena, I’m same as you – meat works better for me. In India, I had to put my trust in their treatment. LOngterm, I think it did have very good impacts. I will share some updates on my AI soon. I’ve had a lot of progress in the past 12 months. As to this dish, I have no digestion issues with it and I do think it works well to eat a few days at a time…then back to meat. But listen to YOUR body. Try things. I break a lot of the so-called AI protocol rules

      • lena

        thanks, I think I will try it this weekend. That’s great that you have made a lot of progress in the last 12 months. I largely stick with the Auto immune protocol template that is on Mickey Prescott’s site. I feel better than when I ate a standard diet, but still have a lot of inflammation.

  • Kari Scruby

    Hi Sarah it’s Kari the pool walker – I’m so glad I met you I have been practicing and studying healthy eating and trying out different things. I’m big into gut health and have kefir and kombucha and make kefir sauerkraut and bone broth – I was eating too much fruit and since I met you I have stopped. I go on water fasts every now and then but was reading that now that I’m older I should probably go on a kitcheri fast. I’m doing a big cleanse atm and having kefir in the morning and kitcheri which I make with home made bone broth – I was going to ask you about kitcheri when you ran past me this morning and then the first email I saw when I got home was your IQS discussion on kitcheri. Ommmmmm – I love the Universe Thanks Sarah 🙂

    • Kari Scruby

      why only two vegetables?

  • MC

    I made this for dinner last night and it was so delicious!!! I normally don’t eat Indian food anymore because all the onions and oil upset my stomach a bit and leave me with a foul taste in my mouth afterwards, so this recipe without onions was perfect! I put eggplant and silverbeet in it. There was so much that I’ll be eating it for the next week! Next time I think I’ll halve the recipe. Thanks Sarah!

  • grace b

    I love Kitcheri! I bought a Banyan Botanicals kit here in the states which is good for 7 servings — each time I cook it equals about 6 or 8 cups cooked! So technically I’ve made it 6x this year. Agree with you wholeheartedly it is delicious and so so calming.

  • stimpy

    Would this be ok to freeze in portions once cooked?

  • Naomi

    Does anyone know where to find gluten-free Asafatedia? I see it often has wheat flour mixed in with the resin… and so far I have been unable to locate it with out gluten, though I believe it exists?? I am comfortable with the grains, but not so much with the wheat…

    • Madge

      Hi Naomi, I have Maharajahs Choice Asafoetida and it uses rice flour. Got it at an Asian supermarket in Wollongong.

  • Micky Fleay

    Delicious! I used fresh turmeric so it didn’t come out as yellow (pretty) as the pic. Also, I couldn’t get split mung beans in time, I went with whole and soaked them for 5 hours. Yumbo!

  • I love these kinds of recipes. Everything goes in together and comes out delicious. I grew up in India and this used to be a Monsoon season staple. This works great for winter too. All you need to do is switch up the veggies. Thanks for sharing Sarah. You’ve even got the serving style spot in. Exactly how mum used to serve it. I will give this a go over the weekend.

  • Hayley C

    Hi Sarah, would making this with bone both add to the nourishing / gut soothing factor, or is the whole point of this to be a strictly vegetarian dish??

  • Romy

    i’m having trouble finding split mung beans, would it be ok to use whole soaked then cooked mung beans instead? Or is this too hard on the digestion?

  • Tam

    This looks yum! Just wondering, Is split mung dhal the same as green lentils? Or split peas? I’m a bit confused!x

  • Bernice Clayton

    Wow! A must try recipe. By the way, how much dd you spent for this?