Kitchari is well known as Ayurveda’s perfect food. It is recommended to eat in times of recovery and to aid a digestive system that is stressed.

Kitchari is a complete protein, full of fiber, and cleansing to the digestive tract. Kitchari is very easy to digest and is warming to the body. The pungent and aromatic herbs we will be using in this recipe are warming and are indicated in cold and damp conditions.

Kitchari uses mung beans as one of its main recipe components because they are the easiest bean to digest.

One of the herbs I am adding into this recipe is called Asafoetida, also called hing. This spice is known for its sharp and heating properties. Hing assists in digestion, soothes spasms, prevents and expels gas, and its pungency stimulates the body to increase blood flow and gastric juices to the intestines, which significantly improves digestion.


1 cup basmati rice

3/4 cup mung beans (if possible, soak beans in water for 4-6 hours to before using in recipe)

2 TBSP ghee, avocado oil, or coconut oil

4 cloves garlic (minced)

1 bunch fresh parsley (chopped)

1 yellow onion (chopped)

1 large piece of fresh ginger root-about the size of your middle finger- (finely chopped)

1 fresh piece of turmeric root-size of pinky finger-(finely chopped) or 1 tsp dried turmeric powder

2 tsp ground coriander

1 tsp cumin

1 tsp asafoetida powder

6 cups of bone broth, vegetable broth, or water

Salt and black pepper to taste


In a large saucepan, lightly sauté onion, garlic, ginger, turmeric, cumin, coriander, and parsley in ghee or oil until lightly golden. Add broth or water, mung beans, and rice and bring to a light boil. Turn down heat to a simmer and place lid on pot. Simmer for 25-30 minutes or until rice and beans are tender. Check often and stir well throughout simmering time to prevent rice sticking to bottom of pot.

Season with salt and black pepper.

You may add 1-2 cups sautéed greens, such as; kale, spinach, nettles, chard, or dandelion greens to the kitchari before serving or place fresh raw greens on plate and spoon hot kitchari on top. Enjoy!







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