Kitchari, a traditional Ayurvedic dish, features a combination of rice, lentils, along with healing and warming spices that create a wholesome, nourishing, and comforting porridge-like dish. This beloved Indian comfort food is also known as khichdi, khichri, or khichuri and is becoming increasingly popular due to its numerous health benefits. The term "kitchari" translates to "mixture," and the dish is a perfectly balanced blend of rice, lentils, digestive spices, and ghee. With its nourishing and warming properties, kitchari is a go-to dish for anyone seeking a nutritious and satisfying meal.
This flavorful, mushy, one-pot rice-lentil porridge is very easy to make when made in the Instant Pot pressure cooker. It takes 30 minutes to make this wholesome Instant Pot khichdi with less than 5 minutes of hands-on time. I am sharing the authentic Ayurvedic recipe that omits onion and garlic so it is tridoshic friendly, i.e., pitta, kapa, and vata dosha.
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Why you will love this recipe?
- This tried and tested recipe balances wholesome ingredients and delicious flavors to create the most comforting and healing Ayurvedic kitchari.
- This dish features a nourishing blend of rice, lentils, and healing spices that can help restore balance and promote digestive health.
- It is an excellent option for cleansing or detox diets.
- It is incredibly easy to make and requires minimal ingredients.
Kitchari can be considered the most adaptable dish in Indian cuisine and there are so many varieties of this simple dish made to suit different tastes. In North India, it is called moong dal khichdi and is made without vegetables or spices. In South India, it is called Ven Pongal and is flavored with black pepper, cumin seeds, and curry leaves. Karnataka offers a spicy version called bisi bele bhaath which literally translates to hot lentil rice and is made using tur dal (pigeon peas).
Kitchri is a dish that is loved by all and we all grew up with fond memories of eating khichdi. From cold winter nights to gloomy Sunday afternoons, or when we are not in the mood to cook - khichadi is one of the most common and favorite meals enjoyed by all family members. This khichdi recipe is a regular in my kitchen and probably a staple in most Indian households.
They are made in different consistencies - some dry and some porridge-like consistency. Not just savory, it also has a sweet version called sakkarai Pongal. Some add meat to it and the vegetables added can be easily customized as per one's preference. The Britishers liked it so much that they created their own version called kedgeree, which is made using Basmati rice, spices, eggs, and haddock.
What is Kitchari cleansing?
While kitchari cleanse is gaining huge popularity in the US, this has been used in Ayurvedic medicine for thousands of years. Kichadi is known for its ability to detox and cleanse the body. Kitchari cleanse is called Pancha Karma in Ayurveda. According to Ayurveda, it is said to cleanse all three doshas of the body - vata, pitta, and kappa. The combination of lentils and rice provides a complete protein and is suitable for all. It is also considered one of the best first foods for weaning toddlers.
It is easy to digest and is light on the digestive system, gives energy, and improves immunity. Kitchari is an important part of the Ayurvedic diet and is also considered suitable for most gut-healing diets. You can do a khichdi diet as a way to reset your digestive fire, especially after overindulgence during the holiday season and the new year. However, you can enjoy this as a wholesome meal without committing to a cleanse diet.
According to Ayurvedic practitioners, kichadi helps in managing tridoshic conditions. Read more about it here.
Is kitchari low FODMAP?
The traditional kitchari recipe eliminates most of the ingredients that cannot be eaten on a low FODMAP diet like onion and garlic. However, the recipe I am sharing here can be easily modified to make low-FODMAP kitchari using these guidelines:
- A small amount of yellow moong dal can be included in a low FODMAP diet. Use half the quantity mentioned in this recipe.
- You can replace moong dal with chana dal (Bengal gram) or urad dal (skinned black gram). Canned lentils are also considered low FODMAP. It is important to note that chana dal is NOT chickpeas (chickpeas is high FODMAP).
- Do not use vegetable stock or broth. Traditionally as per Ayurvedic principles, water is used to make kichari, however, some versions call for the addition of vegetable broth. Most vegetable stock brands have onion and garlic which is not suitable for a low FODMAP diet.
- Make sure the hing (asafoetida) you are using is gluten-free or alternatively, skip it altogether. Hing is used in many Indian savory dishes to replicate the onion and garlic flavor. While hing in its pure form is naturally gluten-free, some brands of hing available in grocery stores are often processed with a base that is not gluten-free.
Ingredients and substitutes
Lentils: Yellow lentils or mung dal is used. It can be replaced with red lentils (masoor dal).
Rice: White rice is commonly used to make kichdi. White basmati rice or sona masoori rice works well. You can also use brown basmati rice or quinoa, however, keep in mind that these ingredients may not be suitable if you are doing a cleanse.
Spices: We need three whole spices - black mustard seeds, cumin seeds, and fennel seeds. We also need ground turmeric.
Ghee: Use store-bought or homemade ghee for the traditional version. You can also replace it with olive oil or coconut oil.
Other ingredients: Fresh ginger root and fresh cilantro.
Optional ingredients: Use vegetables like carrots, green beans, peas, sweet potato, leafy greens, etc. in this recipe. If you are on any particular diet, it is a good idea to use vegetables that are suitable for your needs.
Step-by-step instructions
Step 1: Wash the rice and split mung beans thoroughly in running water 2 to 3 times. Drain all the water and soak it in fresh water for 5-10 minutes.
Step 2: Set the Instant Pot to saute mode and add the ghee. Once it heats, add mustard seeds and let them splutter. Next, add cumin seeds, fennel seeds, hing, and ginger root.
Step 3: Saute for a few seconds.
Step 4: Drain all the water from the rice and dal. Add it to Instant Pot along with turmeric powder and salt.
Step 5: Add 7 cups of water and give it a good mix.
Step 6: Secure the lid and pressure cook for 6 minutes.
Step 7: Do a natural pressure release and open the lid.
Step 8: Top with cilantro. Mix well and serve warm.
Related: Sabudana kichadi.
Useful tips
Rinse the rice and dal thoroughly before using them. This is important as it helps remove any dust or powdered grains from it. You can also soak them for 10-15 minutes if you have time but this is an optional step.
If you are using brown rice or any other variety of grain, adjust the pressure cooking time accordingly.
Replace ghee with coconut oil or olive oil to make a vegan kitchari.
Khichdi can be stored in the refrigerator for up to 3 days. I highly recommend eating it within 24 hours especially if you are on a cleanse diet. You can also make a big batch and freeze it. It can get dry when stored so add little water and simmer in a saucepan. Do not use a microwave especially if you are on a cleansing diet.
Serve kichadi with some yogurt for a satisfying meal. You can also top it with lemon juice or lime juice just before serving.
FAQs
Kichari is considered a very healthy and wholesome meal. The combination of rice and lentils makes it a complete protein. It is also believed to help realign digestive health and reset your digestive tract. It is also suitable for detox and cleansing diets. Along with being a good source of carbohydrates, it is also high in protein (from lentils).
You can eat it up to three times a day, especially if you are on a cleanse diet. If you are not on any particular diet, enjoy it for lunch or dinner.
This recipe can be modified to make a low FODMAP kitchri. See the section above for more details.
Yes. You can add up to 2 cups of vegetables to this recipe. You can include peas, cauliflower, carrots, and green beans.
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Recipe card
Ayurvedic Kitchari (Khichdi)
Ingredients
Optional ingredients
- 2 cups vegetables
- ½ teaspoon garam masala
Instructions
- Wash the rice and moong dal thoroughly in running water 2 to 3 times. Drain all the water and soak it in fresh water for 5-10 minutes.
- Set the Instant Pot to saute mode and add the ghee.
- Once it heats, add mustard seeds and let them splutter. Next, add cumin seeds, fennel seeds, hing, and ginger. Saute for a few seconds.
- Drain all the water from the rice and dal. Add it to Instant Pot along with turmeric powder and salt.
- Add the water and give it a good mix.
- Secure the lid and pressure cook for 6 minutes. Do a natural pressure release.
- Open the lid and add cilantro. Mix well and serve warm.
Liz says
I'm always looking for new ways to use our Instant Pot and since we have a toddler, it seems like we're always fighting off some kind of illness! This Kitcharee was so delicious and cozy.
Gina says
I first learned about kitchari a few years ago and have come to love many ayurvedic recipes like this one since. This IP version makes it really easy to put this meal together. Thanks for the great recipe!
Bella B says
I got an instant pot for Christmas and loving all the new recipes. This Kitchari is a few favourite and so easy to make!
Brooke says
What a delicious and beautiful recipe! I enjoyed making this (so easy in the IP) almost as much as eating it. It was a winner in our house. Thanks for an easy and delicious recipe.
Addison says
This was so hearty and flavorful! Love that it's made in the Instant Pot. So easy!