An Ayurvedic Meal for Autumn: Kitchari Recipe

Kitchari Recipe Ayurvedic-Cooking-Recipes

An Ayurvedic Meal for Autumn: Kitchari Recipe

Kitchary is a delicious meal of Ayurvedic cooking, combining plant-based protein, healthy grains, and seasonal vegetables and mixing with spices and healthy oils. I make this dish for lunch and usually use it for dinner,b y adding a little hot water or broth to make a kitchary soup .
Ideally, you should be cooking fresh every day in Ayurveda yet, if you can not, this is a good compromise to save for the next day, too.
It is really simple and takes about 45 minutes to make.
Remember to soak mung beans overnight
5 from 1 vote
Prep Time 30 mins
Cook Time 35 mins
Course Main Course
Cuisine Indian
Servings 3 people
Calories 250 kcal


  • pan


  • 1/2 cup Basmati Rice Soaked for 15-30min before cooking
  • 1 cup Mung Beans (Soaked Overnight)
  • 2 tbsp Ghee
  • 1 / 2 tbsp Autumn Spice Mix (1 Tbsp of Each: Ground Ginger, Fenugreek, Cinnamon, Cardamom, 1 Teaspoon of Freshly Grated Nutmeg)
  • cup Alternative (As a Vata type person, with a lot of need for digestive energy, I also use this mix: ground seeds of cumin-coriander-fennel mix with ground ginger-turmeric-cinnamon)
  • 4 / 5 cups Vegetable Broth or Water
  • 2 cups Chopped Seasonal Vegetables (I had mushrooms, butternut squash, beets, pak choi and 1 leftover zucchini! You can add carrots, pumpkins, celery,etc)
  • Lime juice for seasoning
  • Fresh mint, parsley or basil to garnish
  • 1/2 cup Optional: coconut milk in summer use during hot summer days only


  • Rinse the rice and mungbeans very well under cool water and set aside
  • Melt the ghee and add the spice mix, stir 1 minute
  • Add the rice and beans and coat the spice mix well by stirring
  • Add water/broth and coconut milk if using and boil, reduce heat and simmer for 10minutes
  • Add vegetables and salt, and cook for another 10 minutes, checking in if all is cooked well and creams texture
  • Serve with a few drops of fresh lime juice, gransihing with fresh herbs


Here is a complete meal with carbs, proteins and veggies, you can enjoy it as a rich lunch, during your cleanses or anytime you want a hearty, delicious and nutritious meal in one pot!
Adapt the recipe with different seasonal vegetables. 
You can put this in a thermos and carry to work or picnics. 
Keyword Ayurveda

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