Basic Kitchari: The Ayurvedic Reset Meal (Western Oregon Style)

Kitchari is the backbone of Ayurvedic healing. It's what you eat when you're sick, stressed, depleted, or just need to come back to baseline. It's gentle, nourishing, easy to digest, and has been feeding people for over 5,000 years.

Traditional kitchari uses ingredients common in India. This version adapts it for what you can actually find at your local co-op or farmers market in Western Oregon—while keeping the Ayurvedic principles intact.

What You Need:

Base:

• 1/2 cup split mung beans (or yellow split peas—easier to find locally)

• 1/2 cup white basmati rice (or short-grain brown rice for more grounding)

• 4-5 cups water or vegetable broth

• 1 tablespoon ghee or coconut oil

Spices:

• 1 teaspoon cumin seeds

• 1 teaspoon coriander powder

• 1/2 teaspoon turmeric powder

• 1/2 teaspoon fennel seeds

• 1/4 teaspoon black pepper

• Pinch of hing (asafoetida)—optional but aids digestion

Vegetables (seasonal Oregon options):

• 1 cup chopped seasonal greens (kale, chard, spinach)

• 1 carrot, diced

• 1 small zucchini or yellow squash, diced

• OR whatever vegetables feel right to you

Finish:

• Fresh cilantro

• Squeeze of lemon

• Salt to taste

How to Make It:

1. Rinse mung beans and rice together until water runs clear

2. Heat ghee or oil in a large pot over medium heat

3. Add cumin seeds and let them sizzle for 30 seconds

4. Add all other spices (coriander, turmeric, fennel, pepper, hing) and stir for another 30 seconds until fragrant

5. Add beans and rice, stir to coat with spices

6. Add water or broth, bring to a boil

7. Reduce heat, cover, and simmer for 20-25 minutes

8. Add chopped vegetables and cook another 10-15 minutes until everything is soft and starting to break down

9. The consistency should be soupy—add more water if needed

10. Season with salt, fresh cilantro, and lemon juice

Dosha Notes:

Want to balance this for your specific constitution? (Not sure what a dosha is? Here’s a free quiz from The Habit Ayurveda that will tell you yours!)

Here's how:

Vata (cold, dry, anxious energy):

• Use more ghee

• Add root vegetables (sweet potato, beets)

• Keep it warm and soupy

• Add extra ginger

Pitta (hot, intense, irritable energy):

• Use less spice (skip black pepper)

• Add cooling vegetables (zucchini, cilantro)

• Use coconut oil instead of ghee

• Add a dollop of coconut yogurt on top

Kapha (heavy, sluggish, congested energy):

• Use less oil

• Add more warming spices (ginger, black pepper)

• Make it thicker, less soupy

• Skip heavy vegetables like sweet potato

Not sure what your dosha is? Take my friend's quiz to find out.

Why This Works:

Kitchari is a complete protein (rice + beans = all amino acids). The spices aid digestion. The simplicity gives your digestive system a break. It's warm, grounding, and gentle.

Eat this when you're coming off processed foods, recovering from illness, feeling scattered, or just need a reset.

Sourcing:

• Bob's Red Mill for split mung beans or yellow split peas

• Your co-op bulk section for spices

• Local farmers markets for seasonal vegetables

This is healing food. Simple, ancient, effective.

P.S. I first learned about kitchari from my friend Carly in her seasonal Ayurvedic detox program. As someone who is vehemently opposed to most diet and detox things, I had to write a full post about why I love and support this one. You can read it here.