Gut Healing Kitchari
This kitchari recipe is easy on your digestion and perfect for when your gut needs a little “reset” and gentle nourishment. Kitchari is a traditional Ayurvedic dish made from mung dal (split mung beans), basmati rice, warming spices, and ghee. It's incredibly gentle on the digestive system and often used during times of healing or detox.
Because it's easy to digest, kitchari gives your gut a much-needed break—perfect if you're dealing with bloating, constipation, or other gut imbalances. The combination of fiber, protein, and anti-inflammatory spices like ginger, cumin, and turmeric helps soothe inflammation, support regularity, and gently reset your system without deprivation. Think of it as a warm, nourishing hug for your gut.
Ingredients
2 tbsps ghee (clarified butter)
2 tsp brown mustard seeds
2 tsp fennel seeds
2 tsp cumin seeds
2 tsp fenugreek seeds
2 tsp turmeric
2 tsp ground ginger
1 tsp ground coriander
1/2 tsp ground cumin
1 tsp sea salt
1 tsp black pepper
2 cups split mung bean dahl (or golden lentils), soaked for at least 8 hours, then strained & rinsed
1 cup white basmati rice
3 cups chopped vegetables*
4 cups vegetable broth
4 cups water
2 bay leaves
2-inch piece of kombu
Toppings: ghee, cilantro, Braggs liquid aminos, gamasio, lime
*You can choose any veggies, but if you’re following a low-FODMAP diet please choose appropriate vegetables. Veggies that work well in this recipe are carrots, zucchini, spinach, broccoli, asparagus, and cauliflower.
Preparation
1. Heat the oil in a large stockpot or dutch oven. Once melted, add the spices. Cook the spices in the oil until they start to become quite aromatic, about 2 - 3 minutes.
2. Add the beans, rice, and veggies and give it a quick stir to ensure the spices are evenly coating the rest of the ingredients. Pour in the liquids and stir in the bay leaves and kombu.
3. Bring the mixture to a boil, then reduce to simmer and cover and cook for about an hour. Remove the lid, give the mixture a good stir and add a touch more liquid if desired.
4. When ready to serve, portion out between bowls. Top with ghee, cilantro, liquid aminos, gamasio, and lime if desired.