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kitchari with veggies and moong dal in black bowl with spoon
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Kitchari Recipe

How to make kitchari, an Ayurvedic cleansing meal made with spiced moong dal, rice, and veggies. This kitchari recipe uses just one pot, is ready in under an hour, and is naturally gluten-free, dairy-free, egg-free, nut-free, and vegan! Best of all, it's packed with healing spices and gut-friendly ingredients for a wholesome meal year-round!
Course Dinner, lunch
Cuisine Indian
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 4

Ingredients

  • 1 tbsp coconut oil
  • 2 tsp cumin seeds
  • 1 1/2 tsp coriander seeds or 1/2-1 tsp ground coriander
  • 1 tsp fenugreek seeds
  • 1/2 tsp mustard seeds
  • 2 tsp fresh ginger grated
  • 1 tsp ground turmeric
  • 1 tsp sea salt
  • Black pepper to taste
  • 4 cups chopped vegetables like zucchini, carrot, broccoli, spinach, etc.*
  • 1/2 cup (100 g) dried jasmine rice or basmati rice
  • 1 cup (215 g) moong dal (yellow split mung beans) rinsed, or use lentils
  • 4 1/2 cups vegetable broth
  • 1/2 cup (120 ml) canned coconut milk
  • Fresh herbs like cilantro leaves or parsley, to garnish

Instructions

  • You can watch the video in the post for visual instructions.
    Heat the coconut oil in a large pan or pot and once hot, add cumin seeds, coriander seeds, fenugreek seeds, and mustard seeds. Fry for about 30 seconds, then stir in fresh ginger, ground turmeric, salt, and black pepper.
  • Add the vegetables of choice (I added carrot, zucchini, broccoli) and stir to combine.
  • Also, add rice, moong dal, and the vegetable broth. Stir to combine and bring to a simmer. Let simmer over low heat for about 20-25 minutes, then cover the pan and simmer for a further 10-15 minutes.
  • Pour in the coconut milk and stir to combine. I also added spinach and let the mixture simmer for a further 5 minutes until the desired consistency was reached.
  • Add more veggie broth or coconut milk for a soupier dish. Taste it and season with additional salt, pepper, and spices, if needed. Enjoy!

Notes

  • *I used 1 cup chopped carrot (120 grams), 1 cup chopped zucchini (180 grams), 1 heaped cup broccoli (100 g), 1 heaping cup of spinach (40 grams).
  • Instant Pot version: First, add the oil and spices to the instant pot and sauté, constantly stirring, until fragrant and beginning to pop. Then add the veggies, dry rice, and beans, stir, add the stock, and cancel the sauté button. Cover with the lid and cook on high pressure for 7-8 minutes (8 will be a porridge-like tender consistency). Then, either allow the pressure to naturally release (for more tender kitchari) or manually release the valve (for slightly firmer results).
Nutrition Facts
Kitchari Recipe
Amount per Serving
Calories
379
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
10
g
50
%
Carbohydrates
 
55
g
18
%
Fiber
 
14
g
56
%
Sugar
 
7
g
8
%
Protein
 
15
g
30
%
* Percent Daily Values are based on a 2000 calorie diet.