This healing kitchari recipe combines cooked lentils or split peas, rice and tender greens for a nourishing, easy-to-digest meal. Rooted in Ayurvedic tradition, this gluten-free, vegan dish cooks the grains and legumes until soft and layers them with warming, digestive spices and fresh ginger.
Variants of this nourishing kitchari have been a staple in my kitchen for years, especially since I began exploring food as part of healing autoimmune conditions and writing about those experiences. Whenever I return from indulgent travel or feel my digestion needs a reset, I reach for a warming bowl like this.
Kitchari is considered a cornerstone of Ayurvedic cooking because it blends simple, nourishing ingredients in a way that’s gentle on digestion. Traditionally it’s made with yellow lentils or split peas, basmati rice, digestive spices and clarified butter (ghee). The idea is to give the digestive system a break through gentle food combining and long, soft cooking—similar in intent to a light detox soup.
5 Star Reader Review
“Amazing version of kitchari! I’ve made it 3 times, each a little different. That’s the beauty of this recipe you can be very creative / flexible with amazing results. Add the vegetables you like and/or best for your dosha.”
—Matt
This version, adapted from Leah Vanderveldt’s cookbook The New Nourishing, adds plenty of cooked greens. While that departs from the most traditional preparations, the vegetables are cooked down until soft, making the dish a complete, gentle meal without adding digestive strain.
The recipe is also straightforward to adapt for a low FODMAP approach: with a few swaps you can reduce fermentable carbohydrates while keeping the comforting texture and flavor. I include a low FODMAP brown rice kitchari in my cookbook for readers who need that option.
This kitchari is naturally vegan, dairy-free, gluten-free, nut-free and soy-free. If you like, serve it with a spoonful of plain unsweetened yogurt—dairy or coconut-based—for creaminess. The flavor profile is intentionally mild, highlighting fresh ginger and digestive spices such as turmeric, cumin, coriander, fennel and a touch of fenugreek. There are no alliums in the base, and the heat comes only from ginger, though a dash of hot sauce or chili crisp makes for a tasty, everyday dinner if you prefer.
If the mixture seems dry before the grains are fully tender, simply add more water. Kitchari benefits from attention and a little experimentation—it’s forgiving and difficult to ruin.
Read on for the full cleansing kitchari recipe below.
With health and hedonism,
Phoebe
Ayurvedic Cleansing Green Kitchari Bowl
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Adapted from The New Nourishing. Fennel seeds add a subtle, soothing flavor.
Ingredients
- 1 cup dried yellow split peas or lentils
- 1/2 cup long grain brown rice
- 3 tablespoons ghee or coconut oil
- 1 tablespoons grated fresh ginger
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon fennel seeds
- 1 teaspoon ground fenugreek
- 1 teaspoon ground turmeric
- 1 teaspoon sea salt
- 5 cups vegetable stock or water
- 1 small crown broccoli finely chopped into an almost rice-like texture (about 2 cups total)
- 1 medium zucchini coarsely grated (about 1 cup)
- 1 cup packed baby spinach roughly chopped
- 1/4 cup cilantro leaves
- Plain full-fat Greek yogurt for serving (optional)
Instructions
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Rinse the yellow split peas or lentils and the rice in a fine-mesh colander under cold water until the water runs clear.
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In a large lidded saucepan over medium-high heat, warm the ghee or coconut oil. Add the grated ginger and cook, stirring, for about 30 seconds. Add the cumin, coriander, fennel seeds, fenugreek and turmeric, and cook another 30 seconds until fragrant.
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Stir in the rinsed split peas or lentils and rice to coat them in the spices. Add the salt, then pour in the vegetable stock or water. Bring to a boil, cover, reduce the heat to medium-low and simmer for 35–45 minutes, stirring occasionally, until the legumes are tender but not mushy and most of the liquid is absorbed. Add more water if the mixture becomes too dry or starts to stick.
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Stir in the finely chopped broccoli, cover and cook 4–5 minutes. Add the grated zucchini and chopped spinach, then remove from heat and let rest for 5 minutes. Serve warm, scattered with cilantro and a spoonful of plain yogurt if desired.
Notes
If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!