Red Lentil Kitchari

This recipe is written for a single serving, and can be doubled, tripled, quadrupled, etc. as needed to fit the size of the crowd being served. Traditionally, split mung beans are used to make kitchari in Ayurveda. This recipe uses red lentils, which cook up quickly. Kitchari is easy to digest and with a combination of grains, it’s a good source of protein, making it nourishing for all of the bodily tissues.

See the ‘hands off’ instructions for making this in a rice cooker.

This has become my regular breakfast 5-6 days per week. I prepare it all and put it in the rice cooker before I take my dog for a walk or before I do my meditation, and when I’m done, my breakfast is ready! It’s very helpful to not have to stand by the stove and watch or stir this while I’m doing other things as part of my morning routine.

Serves 1

2 Tablespoons white basmati rice

2 Tablespoons split red lentils

1 Tablespoon quinoa

1-1-1/2 cups water

1-2 teaspoons ghee

½-1 teaspoon kitchari spice (I use Six Tastes From Ayurveda World)

Pinch of salt

Handful of cilantro or other herbs, optional

Place rice, lentils, and quinoa in a fine strainer. Rinse until the water is clear.

Stovetop: Add rinsed mixture and approximately ⅔ cup of water to a pot. Cook over medium high heat, bringing the water to a boil. Stir, turn heat down to simmer, and cover. Check and stir every few minutes until cooked to desired texture, about 15 minutes, adding more water as needed to reach desired consistency.

Remove from heat and add ghee, spices, salt, and herbs, if using. Mix and pour into a serving bowl.

Hands-off Rice Cooker Method:

Add rinsed mixture and approximately ⅔ cup of water to the cooker; set to cook.

After the cooker has finished and is on the warming setting, add another ¼-½ cup of water and stir to reach desired consistency. Add ghee, spices, salt, and herbs, if using. Mix and pour into a serving bowl.

Kitchari, a mixture of two grains, is a balanced dish when cooked. Those managing a vata constitution can add 1-2 tsp of ghee, serve it more on the soupy side, adding plenty of water during or after cooking, and use warming spices such as ginger, cumin, mustard, and hing, in addition to coriander and fennel for digestion.

Those managing a pitta constitution can use 1 tsp of ghee, adjust water as desired, and use cooling spices such as fennel, coriander with just a pinch of cumin. Garnish with cilantro and/or parsley.

Those managing a kapha constitution can use 1 tsp of ghee, use a minimal amount of liquid, and use spices such as ginger, cumin, mustard, hing, coriander, fennel, and black pepper generously. Garnish with cilantro, parsley, and any other fresh herbs to taste.