Kitchari is a one-pot meal of rice and split mung dal, simmered with ghee and gentle spices until soft, and it is the dish Ayurveda turns to when digestion asks for simplicity. Here you will find its history, the reasoning behind each ingredient and a kitchari recipe you can cook tonight.
Key takeaways
- Kitchari is rice and split mung dal cooked together with ghee and digestive spices into a soft, savoury porridge.
- Its written history is long: the court record of the Mughal emperor Akbar, completed around 1597, lists a khichri of rice, split dal and ghee in equal parts [3].
- The Charaka Samhita names green gram the most wholesome of pulses and cow’s ghee the best of ghees [1].
- Ginger, cumin and black pepper are there to keep the digestive fire, agni, bright and steady.
- One pot can be shaped for every season and constitution with a change of spice or vegetable.
What is kitchari?
Kitchari, also spelled khichdi or khichri, is the everyday comfort food of the Indian kitchen: rice and lentils cooked in one pot until they melt together. In Ayurveda it holds a special place. It is the classic gentle meal, balancing for all three doshas, and the dish teachers suggest when the digestion would welcome a rest.
The traditional version uses white basmati rice and split yellow mung dal, which is the mung bean hulled and halved. Ghee carries the spices, usually cumin, fresh ginger, turmeric and a little black pepper. Many cooks add seasonal vegetables, and the texture can range from a loose porridge to a thick, spoonable stew. For the wider tradition behind the dish, see our guide to Eastern dietetics.
Where does kitchari come from?
The dish travels under many names, from khichdi in the north of India to khichuri in Bengal, and its written history is rich in detail. The Ain-i-Akbari, Abu’l Fazl’s record of the court of the Mughal emperor Akbar, was completed around 1597 [3].
In its chapter of recipes, among the dishes cooked without meat, the imperial kitchen’s khichri is the third entry: rice, split dal and ghee, five sers of each, with a little salt, enough for seven dishes [3]. The same record describes the emperor’s own measured way of eating, which we return to below [3].
Older still is the Ayurvedic praise of the two main ingredients. In the Charaka Samhita, a list of the most wholesome food in each class names green gram, the mung bean, as the best among pulses and cow’s ghee as the best among ghees [1]. The same list names ginger the best of the rhizomes and rock salt the best of salts, so a classic kitchari gathers several of Charaka’s favourites in one pot.
Why does Ayurveda value kitchari?
The answer starts with agni, the digestive fire: kitchari is built to be transformed with ease. Charaka describes green gram as light by nature, where black gram is heavy [2].
When teachers speak of kitchari benefits, they mean this ease. Rice and mung dal together make a soft, satisfying meal, and mung beans are a good source of protein, at about 21 to 33 percent, with a protein described as easily digestible compared with other legumes [4]. Ghee carries the spices and gives the pot its soft richness.
The spices have their own work. Fresh ginger is the warming heart of the pot. In a 2008 study of 24 healthy volunteers, ginger capsules taken before a light soup roughly halved the time the stomach took to empty half of it [5]. Turmeric gives kitchari its golden colour, and black pepper is its traditional companion. In a 1998 study, 20 mg of piperine taken with 2 g of curcumin raised curcumin’s bioavailability by 2,000 percent in human volunteers [6].
| Ingredient | Its place in the pot | Read more |
|---|---|---|
| Rice | The soft, gently sweet base of the meal; white basmati is the classic choice | Eastern dietetics |
| Mung dal | Light by nature, and the pulse Charaka ranked first [1] | The Ayurvedic diet |
| Ghee | Carries the spices and gives the pot its richness; Charaka named cow’s ghee the best of ghees [1] | Cold-pressed oils |
| Ginger and cumin | Warm the pot; ginger has been studied for how it speeds the stomach’s emptying [5] | Food as medicine |
| Turmeric and pepper | Golden colour and a gentle bitter note; pepper’s piperine raised curcumin’s uptake in a 1998 study [6] | A home apothecary |
| Vegetables | Carry the season into the bowl, from spring greens to winter squash | Eating with the seasons |
How do you make kitchari? A simple kitchari recipe
This is a gentle, everyday kitchari recipe for four. It asks about ten minutes of work and about 40 minutes of quiet simmering, and it keeps well in the fridge for a day.
Everyday kitchari
Serves 4 · Prep 10 minutes, plus optional soaking · Cook 35 to 40 minutes · Total about 50 minutes
Ingredients
- 100 g (½ cup) white basmati rice
- 100 g (½ cup) split yellow mung dal (moong dal)
- 2 tablespoons ghee, plus a little to finish
- ½ teaspoon black mustard seeds (optional)
- 1 teaspoon cumin seeds
- A thumb of fresh ginger (about 3 cm), finely grated
- ½ teaspoon ground turmeric
- 1 teaspoon ground coriander
- A pinch of asafoetida (hing), optional
- ¼ teaspoon freshly ground black pepper
- 1.2 to 1.5 litres (5 to 6 cups) water
- ¾ teaspoon salt, or to taste
- About 2 cups (250 g) chopped seasonal vegetables, such as carrot, squash, courgette or spinach (optional)
- To serve: chopped fresh coriander and a wedge of lime
Method
- Rinse. Put the rice and dal in a bowl and wash them in several changes of water until it runs almost clear. If you have time, soak them for 30 minutes, then drain.
- Temper the spices. Warm the ghee in a heavy pot over a medium flame. Add the mustard and cumin seeds and let them sizzle for about 30 seconds, until fragrant.
- Add the aromatics. Stir in the ginger, then the turmeric, coriander, asafoetida and pepper. Cook for 20 seconds, taking care that nothing darkens.
- Coat the grains. Add the drained rice and dal and stir for a minute so every grain is glossy with spiced ghee.
- Simmer. Pour in 1.2 litres of water, add the salt and bring to a boil. Skim off any foam, lower the heat to a gentle simmer and set the lid ajar.
- Add vegetables. After 10 minutes, add firm vegetables such as carrot or squash. Add leafy greens in the last 5 minutes.
- Cook until soft. Simmer for 35 to 40 minutes in all, stirring now and then, until the rice and dal have melted into a soft porridge. Add hot water if you like it looser.
- Finish. Taste for salt, spoon into warm bowls and top with fresh coriander, a squeeze of lime and a little more ghee.
The one thing that matters: once it boils, keep the heat low. Kitchari wants a quiet simmer and a stir now and then, so that it never catches on the bottom of the pot.
How can you vary kitchari through the year?
Because kitchari is so simple, the market can decide much of what goes into it. Keep the rice, dal and ghee steady and let the vegetables, herbs and spices follow the year:
- Spring: peas, young spinach or chard stirred in at the end, with an extra slice of ginger.
- Summer: courgette and a handful of fresh coriander leaf, with the hot spices kept gentle and a cooling cucumber raita on the side.
- Autumn: diced carrot and pumpkin, cooked into the pot until they melt, with a generous spoon of ghee.
- Winter: sweet potato or squash and a little more black pepper, cooked thick enough to eat with a spoon.
Ayurveda’s reasons for these seasonal shifts, and the dosha each season stirs, are set out in our guide to the Ayurvedic diet and the three doshas. For the warming and cooling foods of the Chinese kitchen, read Food as Medicine: An Introduction to Energetic Eating.
What the research shows
21 to 33%
of a mung bean is protein, and that protein is described as easily digestible compared with other legumes [4]
13 vs 27 min
for the stomach to empty half of a light soup after ginger capsules, compared with a placebo, in 24 volunteers [5]
2,000%
rise in curcumin’s bioavailability when 2 g of curcumin was taken with 20 mg of piperine, the active compound in black pepper [6]
Keep the fire bright and the pot simple, and the meal does the rest.
How do you serve kitchari?
A pot of kitchari is only half the meal; the way you bring it to the table completes it. A few small touches make it a dish worth sitting down for.
- Warm the bowls. Rinse them with hot water first, so the kitchari stays soft and fragrant to the last spoonful.
- Finish at the table. Add a spoon of ghee, a scatter of fresh coriander and a squeeze of lime just before you eat.
- Round out the tastes. A spoon of yogurt or a little lime pickle adds bright sour and salty notes to the bowl.
- Make it the midday meal. Kitchari is light enough for supper too, but a warm bowl at lunch carries you through the afternoon.
- Rise before you are full. Akbar ate once a day and left the table before he was fully satisfied, a habit worth borrowing [3].
Charaka’s wider rules of eating are set out in our guide to the Ayurvedic diet.
Frequently asked questions
What is kitchari made of?
Rice and split yellow mung dal, cooked in one pot with ghee and spices such as cumin, fresh ginger and turmeric. Many cooks add seasonal vegetables and finish the bowl with fresh coriander and a squeeze of lime.
What is the difference between kitchari and khichdi?
They are the same dish. Kitchari is a common English spelling in Ayurvedic cooking, while khichdi, khichri and khichuri follow regional pronunciations across India and Bangladesh.
What are the kitchari benefits in Ayurveda?
Ayurveda values kitchari as a light, warm and nourishing meal that the digestive fire can transform with ease. With small changes of spice it suits all three doshas, and many people keep it for days when they would like simpler food.
Can I use whole green mung beans?
Yes, though they take longer to soften. Soak them for several hours or overnight, then allow extra water and simmering time. Split yellow mung dal cooks faster and gives the classic soft texture.
How long does kitchari keep?
About a day in the fridge, covered. It thickens as it cools, so loosen it with a little hot water as you warm it. Freshly cooked is always best, so make a new pot when you can.
Sources
- Charaka Samhita, Sutra Sthana 25: Yajjah Purushiya Adhyaya, verse 38. In: Deole YS, Basisht G, eds. Charak Samhita New Edition. Charak Samhita Research, Training and Skill Development Centre; 2020. doi:10.47468/CSNE.2020.e01.s01.027.
- Charaka Samhita, Vimana Sthana 1: Rasa Vimana, verse 22. In: Deole YS, Basisht G, eds. Charak Samhita New Edition. Charak Samhita Research, Training and Skill Development Centre; 2020. doi:10.47468/CSNE.2020.e01.s03.002.
- Abu’l Fazl. The Ain i Akbari, vol. 1. Translated by H. Blochmann. Asiatic Society of Bengal, Calcutta; 1873. Translator’s introduction; Ain 23, The Imperial Kitchen, pp. 57 to 58; Ain 24, Recipes for Dishes, p. 59.
- Hou D, Yousaf L, Xue Y, Hu J, Wu J, Hu X, Feng N, Shen Q. Mung bean (Vigna radiata L.): bioactive polyphenols, polysaccharides, peptides, and health benefits. Nutrients 2019;11(6):1238.
- Wu KL, Rayner CK, Chuah SK, Changchien CS, Lu SN, Chiu YC, Chiu KW, Lee CM. Effects of ginger on gastric emptying and motility in healthy humans. Eur J Gastroenterol Hepatol 2008;20(5):436-440.
- Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med 1998;64(4):353-356.
This article is for educational purposes only and is not medical advice. Nothing here is intended to diagnose, treat, cure, or prevent any disease, or to replace care from a licensed healthcare provider or registered dietitian. Dietary changes do not suit everyone in the same way; please consult a qualified professional before making significant changes to your diet, especially in pregnancy, while breastfeeding, for children, with a history of disordered eating, or alongside a medical condition or special diet. Turmeric and black pepper in everyday cooking amounts are foods; concentrated supplements are different and can interact with medicines.
Images: featured image, Basawan, A feast for Babur hosted by his half-brother Jahangir Mirza in Ghazni, from a Babur-nama, about 1589. Cleveland Museum of Art, CC0, via Wikimedia Commons. In-article photographs credited in their captions.