This simple kitchari recipe is made with moong dal (split mung beans), basmati rice and spices. It’s a one-pot vegan and gluten-free porridge that will keep you full!
Kitchari (also called khichdi or khichri) is a one-pot Southeast Asian dish usually made with split mung beans, rice, and spices. You can find different variations of this dish across the Indian subcontinent, including Bangladesh, Pakistan, and Nepal. It is a simple meal that is meant to be nourishing and easy for the body to digest. That’s why kitchari is often served to babies or cooked when someone is feeling ill. It’s also comfort food for many people.
What drew me in about this dish was how much it reminded me of the jook (粥, congee) that my mom used to cook for the family. Like kitchari, jook is rice porridge that’s easy to digest, so you can serve it to young children or the sick. People also find jook very comforting as it usually evokes memories of childhood.
This particular kitchari recipe comes from Gena Hamshaw’s beautiful cookbook, Power Plates, a collection of 100 nourishing vegan meals. Gena is a certified nutritionist and the talented mind behind The Full Helping, one of my favorite vegan blogs. I was so excited about this cookbook when she first told me about it over a year ago, and I’m glad to finally have a copy in my hands!
For any of you who are interested in incorporating more plant-based meals to your diet, check out Gena’s Power Plates!
COOKING NOTES FOR THE KITCHARI RECIPE
- Cooking Time: The amount of time you need to simmer the kitchari depends on your stove. I simmered it on low for 20 minutes on one of my larger burners and the kitchari was thick (like what you see in the photos). It was exactly the right texture that I wanted it to be. It may take a few more minutes if you are cooking over a smaller burner. If your kitchari is looking too thick, simply add 1/2 cup of water and stir to incorporate. Continue adding more water, 1/2 cup at a time until you get the desired consistency.
- Leftovers: The rice and beans in the kitchari continue to absorb liquids as it cools. If it becomes too thick, add a light drizzle or splash of water to thin it out.
LOOKING FOR MORE RICE DISHES?
- Vegan Jollof Rice
- Coconut Lime Butternut Squash Fried Rice
- Pineapple Fried Rice
- Mexican Rice Stuffed Peppers
Easy Kitchari (Spiced Dal with Rice)
Recipe from Gena Hamshaw’s Power Plates.
I am obsessed with chili oil, which is why I drizzled it over the kitchari. Feel free to leave it out.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: Serves 4 1x
Ingredients
- 1 tablespoon coconut oil
- 2 teaspoons mustard seeds
- 1 teaspoon cumin seeds
- 1 yellow onion, diced (yields about 1 1/3 cups)
- 3 carrots, peeled and diced
- 1 tablespoons minced ginger
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1 teaspoon ground turmeric
- 1/4 teaspoon ground cloves
- 1/4 teaspoon ground black pepper
- 3/4 cup basmati or jasmine rice, rinsed
- 1 cup dried moong dal* or red lentils, rinsed
- 4 cups vegetable broth
- 2 cups water
Optional Toppings
- chili oil
- cilantro
- lemon wedges
Instructions
- Heat the coconut oil in a heavy-bottomed pot over medium heat. Add the mustard seeds and cumin seeds and toast them until the mustard seeds start to pop, about 1 to 2 minutes. Add the onions, carrots, ginger, and garlic. Cook for about 5 minutes, stirring frequently to keep the vegetables and spices from burning.
- Once the onions have softened, add the salt, turmeric, cloves, and black pepper and stir until the spices coat the vegetables. Add the rice, moong dal, vegetable broth, and water. Bring everything to a boil, then reduce the heat to low. Cover the pot and simmer the kitchari for about 20 minutes. After 15 minutes of cooking, check to see if there are still enough liquids in the pot. If you notice that the liquids are completely absorbed by the rice and beans, add 1/2 to 1 cup of water and stir to incorporate.
- Remove the lid and check to see if the rice is tender. If the kitchari is looking too runny, let it simmer, uncovered, for a few more minutes. If the kitchari is too thick, turn off the heat and add 1/2 to 1 cup of water and stir. Taste and see if you need to add a small pinch of salt.
- Serve the kitchari in bowls, along with chili oil, cilantro, and lemon wedges, if you like.
Notes
NUTRITION INFORMATION: Amount per serving: Calories: 398, Total Fat 5.4g, Saturated Fat: 3.2g, Cholesterol: 0mg, Sodium: 1174mg, Total Carbohydrate: 73.3g, Dietary Fiber: 8.5g, Sugar: 6.7g, Protein 15.6g
- *I found moong dal at my local Indian grocery store. Red lentils should cook in about the same time as moong dal. Double check to make sure the red lentils are tender before serving.
Gena says
Lisa, thank you so much for this lovely, generous review of the book! It means so much to me, and not surprisingly, your rendition of the kitchari is just beautiful. Hope you have a lovely weekend ahead of you!
Lisa Lin says
Gena, it is my pleasure to review your gorgeous cookbook! Thank you for your kind words!
Johanna M Woodbury says
I guess that I need to go in the kitchen and start cooking from your book more often ¡
Jazmine says
These recipes look amazing!!
Lisa Lin says
Thank you!
Tracey Smith says
Delicious and simple to make. I was surprised to have everything I needed without going shopping. Thank you.
★★★★★
Lisa Lin says
Thank you so much for making this recipe, Tracey! I really appreciate it!
Elmacleod says
I loved it and my 10 month old loved it. I left the salt out until the end so she could try it and added a pat of butter. She gobbled it up, and so did I.
★★★★★
Lisa Lin says
Thank you so much for trying the recipe!
Grace says
Yum. Can’t stop eating it. Alas, I didn’t have chili oil, or cilantro; but this tastes just fine with greek yogurt and a sprinkle of garam marsala. I’m sure it will be equally good with some chopped tomato. Thank you, this is an easy, forgiving recipe (and surprisingly quick!) that I intend to make again.
★★★★★
Lisa Lin says
Hi Grace! Thank you so much for making it! I’m glad you enjoyed it!
Kadhambari says
Please site the origin of kitchari for your readers. Kitchari is of Indian origins and is thousands of years old. It is used and made in literally millions of Indian homes. Smh citing a white person’s cookbook for an ancient dish.
Max says
“Gena, however, shows us that vegan meals can be vibrant, nourishing, and full of flavor. As I flipped through her cookbook, I was immediately drawn to her Gentle Morning Kitchari because it reminded me of the rice porridge (congee) that Mama Lin cooked for the family. I love Gena’s use of spices, particularly the mustard seeds, because they give a light, pleasant crunch with every bite of kitchari. ”
With all due respect to Gena, this is a centuries old standard staple in India, everyone, from every grandma in India to the Indian college student short for time and money make this for a meal. Mustard seed is a standard ingredient in Indian cuisine, and even congee (derived from a Tamil word) is of Indian origin.
*sighs* I can’t believe khichdi (or “kitchari” i suppose) has gotten the Yoga treatment.
Anyways, good recipe and thanks for sharing.
Lisa Lin says
I hear you, Max. I’m actually working on rejigging this recipe and the copy because I have not properly given due to the culture where khichdi/kitchari comes from. It’s so important that I do my job properly when I write recipes. And you’re right, congee is a Tamil word. I actually call it “jook” usually because that’s the Cantonese word for rice porridge. I used “congee” initially in this post because that seems to be what most people recognize as rice porridge.
Ka says
To be culturally appropriate and avoiding fake news type Information, it is an Indian dish primarily before it’s a vegan white dish.
★★★
Lisa Lin says
Ka, I hear you. When I wrote this post several years ago, I definitely did not give proper due to the cultural context of where this dish originates from that and that is completely my fault. I am definitely working on rejigging the recipe and copy for this recipe.
Astrid says
Hello all. Thank you for posting this recipe.
Regarding the background and cultural reference, clearly the author has apologized for not having explained sufficiently well.
Apart from that…dowe really need to bring this black- white debate into food blogs? Would it notbe sufficient to provide the relevant information and leave it at that?
I am pretty sure that any French person would ha e reason to feel insulted about what is sold as a croissant in other countries, and many chinese are shocked aboit what may be called Chinese food in Europe.
★★★★
François-Marie says
Good recipe. I’ve enjoyed it as well. Thank you Lisa for your research and generosity. As for Astrid, there’s no black/white debate to be had. It was a necessary correction for a gaffe; I’m glad it was addressed. Please marinate in the idea of culture coming first, then their food. No culture, no recipe.
★★★★
Stace Physioc says
I’m obsessed with this recipe and have made it probably 15 times in the last 3 months! I added 1 t of coriander seeds, but that’s about the only change. I eat it for breakfast, lunch or dinner and always double the recipe so I can share it with my neighbors! I haven’t tried freezing it, can I do that? I’d love to take it with me next weekend to give my hosts. I’ve tried many different Kitchari recipes, and this one is by far the BEST! Thank you so much :-).
I add Dino kale ribbons at the end, and top it all off with a t or T of ghee.
★★★★★
Kristina Dallas says
My first kitchari cleanse… your recipe was excellent! I added some broccoli and cauliflower as well. Sooo satisfying. Thank you!
★★★★★