Affiliates note: As an Amazon Associate I earn from qualifying purchases. My content may contain affiliate links to products and services. If you click through and make a purchase, I'll receive a small commission. It does not affect the price you pay.

How to Make Kitchari

Watch the How to Make Kitchari video

Today, I am sharing How to Make Kitchari. This Cleansing Ayurvedic Porridge helps to heal your gut and improves digestion. A bowl of Kitchari is perfect after holiday time, or anytime we may have overeaten and need to give our digestive system a rest and reset. 

Affiliates note: As an Amazon Associate I earn from qualifying purchases. My content may contain affiliate links to products and services. If you click through and make a purchase, I’ll receive a small commission. It does not affect the price you pay.

What Are Ayurvedic and Kitchari?

If you are new to Kitchari and Ayurvedic, both are worth learning more about as they beautifully complement a Traditional Foods Kitchen. Ayurvedic is an adjective that describes things that are part of a healing philosophy known as Ayurveda, which is a natural system of medicine that originated in India more than 3,000 years ago. Ayurveda translates to “knowledge of life.”

Ayurvedic medicine is one of the world’s oldest holistic or “whole-body” healing systems. It’s based on a natural way of working with the human body that promotes overall good health. Ayurvedic medicine does not specifically focus on fighting disease, but dietary plans and treatments are typically advised when a specific health problem presents itself.

Often when digestive upset strikes, nutritionists recommend Kitchari. This porridge is easy to digest and is soothing to the digestive tract, bringing balance back to the body. And that is the focus of Ayurveda—to keep the body in balance.

Kitchari is Easy to Make

A nice feature about Kitchari is that it is very easy to make. So if you feel a bit under the weather from overindulging in rich food or your digestion feels overtaxed with indigestion, Kitchari can help calm down your digestive system.

You can eat this porridge three times a day, if you want, for breakfast, lunch, and dinner until you start to feel back to normal. Or back into balance as Ayurveda would describe it! 😊

Kitchari and Healing Recipes in Books

John Douillard, the author of the Three Season Diet and Eat Wheat, includes the recipe for Kitchari in both of his books because he believes it is one of the most important foods for healing the digestive system.

I highly recommend both of his books if you have struggled:

  • To lose weight,
  • Battled food cravings, or
  • Dealt with food intolerances to wheat and dairy.

He provides insightful advice to help with all three areas of these food imbalances.

And for expanding your knowledge about Traditional Foods and how to properly prepare them, Sally Fallon’s books are invaluable:

I have relied on her Nourishing Traditions book for years to guide me on my Traditional Foods Journey.

Behind the Scenes: Making Kitchari

In my latest vodcast, you can get a behind the scenes look at my kitchen when I filmed the making Kitchari recipe video. These in-depth vodcasts and live streams are exclusively available to members of the Traditional Foods Kitchen Academy, who we call Kitchen Pioneers. You can learn more about my optional YouTube membership community, including members-only videos and exclusive perks.

More Healing Recipes

If you are looking for more healing recipes that are Ayurvedic in nature, anti-inflammatory, and help boost immunity, check out the videos below.

Stay in Touch with Mary’s Nest

  1. Subscribe to My YouTube Channel for Traditional Foods Videos (Free) - When you subscribe, be sure to click on the notification bell that will let you know each time I upload a new video.
  2. Subscribe to Mary’s Traditional Foods Newsletter (Free) - Get a free 36-page eBook for signing up: How to Stock Your Essential Traditional Foods Four-Corners Pantry.
  3. Join the Traditional Foods Kitchen Academy (Optional Paid) - For more detailed videos and exclusive members-only perks, join my YouTube membership community.
  4. Order The Modern Pioneer Cookbook (Optional Paid) - Get a printed book of Mary's nourishing recipes from a Traditional Foods Kitchen. This bestselling cookbook is published by Penguin Random House with their DK imprint.

I look forward to having you join me in my Texas Hill Country Kitchen!


No ratings yet
Prep: 10 minutes
Cook: 30 minutes
Total: 40 minutes
Yield: 8 servings
This Cleansing Ayurvedic Porridge helps to heal your gut and improves digestion.


  • Medium-sized saucepan or soup pot


  • 1 cup Split yellow mung dahl beans
  • 1 cup White rice, preferably Basmati Easy to digest whole grains can be substituted, such as quinoa or millet, but both should be soaked overnight and drained before adding to the recipe.
  • 3 tbsp. Ghee, clarified butter Butter or coconut oil can be substituted.
  • 1/2 tsp. Cumin seeds An additional 1/4 tsp. of cumin powder can be used if cumin seeds are not available.
  • 1/2 tsp. Whole mustard seeds, brown or yellow
  • 1/2 tsp. Turmeric powder
  • 1/2 tsp. Coriander powder
  • 1/2 tsp. Cumin powder
  • 1 tbsp. Ginger, freshly grated Ground powdered ginger can be substituted. Start with a 1/2 teaspoon and increase to taste.
  • 8 cups Water If you want a thicker Kitchari, reduce the water to 6 cups. If you want a more soupy Kitchari, increase the water to 10 cups.
  • 1/2 tsp. Fine ground sea salt Or add more to taste.
  • 1 bunch Fresh cilantro Flat-leaf Italian parsley can be substituted.


  • Rinse the split yellow mung dahl and rice in a mesh strainer until the water runs clear. Set aside.
  • Add the ghee to a medium-sized saucepan that's placed on a burner set to medium heat. Once the ghee has melted, add the cumin seeds and toast lightly for one minute.
  • Add the mustard seeds, mix well, and continue to toast lightly for one minute.
  • Add all the powdered spices, mix well, and cook for 1-2 minutes until fragrant. (If using powdered ginger, also add it at this time.)
  • Add the fresh ginger and mix well and cook for 1-2 minutes.
  • Remove from the heat and add the dahl and the rice and toss well with the ghee spice mixture until fully coated.
  • Return the saucepan to the burner and add the water. Stir well and bring the mixture up to a boil.
  • Once the mixture comes up to a boil, immediately cover the saucepan and turn the heat down to low.
  • Cook the mixture for 30 minutes or longer until the dahl and rice are very tender. Check the mixture periodically during the cooking time and stir it occasionally to make sure that it is not sticking to the bottom of the saucepan.
  • Once the mixture has finished cooking, remove it from the heat, add in the salt, and stir well. Add additional salt to taste.
  • Transfer portions to warm bowls and top with cilantro or flat-leaf Italian parsley. Serve immediately.
  • Kitchari will stay fresh when stored in the refrigerator for 3-4 days. To reheat, transfer a portion to a saucepan and warm it thoroughly. You may add additional water if needed.
  • Kitchari may also be frozen in a freezer-safe container or freezer bag for up to 2 months. To reheat, allow the Kitchari to defrost in the refrigerator, then transfer it to a saucepan and warm it thoroughly. You may add additional water if needed.



This recipe is a very basic version of Kitchari.  You can increase the amount of spices used or add additional spices, including fennel and cardamon.
Find this recipe and video at
Copyright © 2021 Mary’s Nest, LLC, All Rights Reserved
Course: Soup
Cuisine: Indian
Keyword: ayurvedic, kitchari, kitchari porridge
Watch Mary’s Nest on YouTube

Shop for items used in this blog post or video

Ingredients for Kitchari

Favorite Kitchen Supplies

Use promo code MARYSNST for a one-time 15% off Masontops and Breadsmart products on

Learn more about Mockmill electric grain mills for making fresh flour and their Flake Lover's Flaker that flakes whole grain in minutes.

Amazon Shop and Shopping Guide

  • Visit Mary’s Nest Amazon Shop
  • Visit my Shopping Guide page
    Get up to 15% off for stocking your Traditional Foods Pantry and equipping your Modern Pioneer Kitchen, including discounts from US Wellness Meats, Farmhouse Teas, Lehman's, Masontops, Cultures for Health, Survival Garden Seeds, Redmond Real Salt, Plan to Eat, and More!

Disclaimer:I am not a medical doctor, a medical professional, a dietician, or a nutritionist. All content found on the website, including text, images, videos, eBooks or eGuides, social media, or other formats, were created solely for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or proper nutritional advice. Never disregard professional medical advice or delay in seeking it because of something you have watched in a video or read on this website. Use caution when following the recipe in this video. The creator and publisher of this video and website will not be held responsible for any adverse effects that may arise from the use of this recipe and method or any other recipe and method on this website or corresponding video channel.

Posted in: , , ,

About the Author

Read More About Me

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating