This easy Kitchari recipe made with lentils, rice, vegetables, and spices, is a gluten-free, easily digestible dish rooted in Ayurvedic cuisine.
Have you ever heard of Kitchari (also spelled Kitcheree)? If you’re familiar with Ayurveda, you may have come across it. In Ayurvedic practice, digestion—and therefore nutrition—is central to health.
One key concept is the art of food combining. For instance, Ayurvedic guidelines suggest eating fruit on an empty stomach rather than after a large meal, as it may ferment if your body is still digesting heavier foods.
Kitchari is a perfect fit in Ayurvedic cooking due to its easy digestibility and often eaten during an Ayurvedic cleanse. Traditionally made from rice, mung beans, and a blend of warming spices cooked together, it truly lives up to its name, which means "mixture." I especially enjoy it during the colder months, as it brings a comforting warmth from the inside out.
In this Ayurvedic Kitchari recipe, I swapped mung beans for red lentils since they’re a pantry staple for most people. You can also use any vegetables you have on hand, making it a flexible and convenient dish.
You can serve this as a breakfast Kitchari if you like savory foods in the morning. I usually enjoy it as a healthy, light dinner.
Variations
Here are some flavorful variations for a traditional Kitchari recipe, allowing you to switch up the ingredients and flavors based on what you’re craving or have available:
- Green Kitchari: Add other green leafy vegetables like spinach and kale.
- Coconut Curry Kitchari: Replace one quarter to half of the cooking water with coconut milk and add a teaspoon of curry powder.
- Root Vegetable Kitchari: Replace the cauliflower with diced root vegetables like sweet potatoes, and parsnips.
- Mung Bean Kitchari: Go for mung beans instead of red lentils for a more traditional Kitchari recipe.
More Recipes For Healthy Digestion
These recipes are full of fiber, important nutrients and contain anti-inflammatory ingredients that are good for you and your gut.
I hope you’ll give this oil-free lentil Kitchari recipe a try. If you love this recipe, be sure to leave a comment, rate the recipe and tag me on instagram (#veggiejam) with your recreation.
PrintRecipe
Ayurvedic Kitchari
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 3-4 servings 1x
Description
This easy kitchari recipe made with lentils, rice, vegetables, and spices, is a gluten-free, easily digestible dish rooted in Ayurvedic cuisine.
Ingredients
- ½ cup basmati rice (100 g)
- ½ cup red lentils (100 g)
- 1 carrot, sliced
- 2 cups cauliflower florets
- 1-2 large chard leaves, green part, chopped
- 2 tsp coconut oil
- ½ tsp cumin seeds
- ½ tsp coriander
- 1 tsp minced ginger (or ½ tsp powder)
- 1 tsp minced turmeric (or ½ tsp powder)
- ½ tsp salt
- ¼ tsp black pepper
- fresh coriander for garnish (optional)
Instructions
- Add 1 l (4 cups) of filtered water to a large pot and bring to a boil. Wash and rinse the rice and lentils and add to the boiling water. Cook for 18-20 min.
- After about 10 min, heat the coconut oil in a pan and add the spices. Once they become fragrant and the cumin seeds start to pop (30-60 sec) add the vegetables. Cook for 2-3 min.
- Transfer veggies and spices to the pot with the rice and lentils. Add salt and pepper, stir and cook for another 8-10 min.
- Serve the kitchari warm and garnish with fresh coriander.
Nutrition
- Serving Size: 1 of 3 servings
- Calories: 303.8 kcal
- Sugar: 3.5 g
- Fat: 4.4 g
- Saturated Fat: 2.8 g
- Unsaturated Fat: 1.1 g
- Carbohydrates: 48.1 g
- Fiber: 6.8 g
- Protein: 12.4 g
This post is also available in German (Deutsch).
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