Simple Haldi-Pepper Kitchari

I love making this dish on days when I crave simplicity and comfort. It’s made with just rice, split mung beans, turmeric, black pepper, salt, and fat — pared down, elegant, and still totally satisfying. A keeper!

Very gentle on digestion, using the classic combo of pepper and turmeric for an anti-oxidant powerhouse (read more below). In flavor, the turmeric becomes the star here, while the whole peppercorns add a delicate warmth and depth.

Ingredients

• ½ cup split mung beans / moong dal

• ½ cup white rice (medium or long grain)

• ½ teaspoon turmeric powder

  • Up to 1 tsp for a stronger flavor

• ¼ teaspoon whole black peppercorns, about 10–15 peppercorns

  • Sub. few pinches of cracked black pepper

• 1½ teaspoons salt, or to taste

• 2 tablespoons cooking oil or ghee

• 3½ cups water

Instructions

1. Rinse the rice and mung beans. Mix the rice and mung beans together and rinse well. You can use a mesh sieve under cold running water, or rinse in a bowl by filling with water, gently mixing, draining, and repeating about 3 times.

2. Bloom spices, add ingredients. Warm oil/ghee in a pot over medium-low heat. Add the turmeric and whole peppercorns, and sauté for about 20 seconds. Add the rinsed rice and mung bean mixture, water, and salt. Stir well.

3. Simmer 20 min. Cover with a lid and bring to a boil. Once boiling, reduce to a simmer and cook until the rice and mung beans are soft and creamy.

4. Finish and serve. Taste and adjust salt if needed. Finish with extra ghee or oil, and a small squeeze of lemon if you want to brighten the flavor (not required).

Texture note: If you like your kitchari softer or soupier, add a little extra hot water after cooking and stir until creamy.

Instant Pot Instructions

Making this in the Instant Pot is a snap.

1. Use Sauté mode to warm the oil or ghee. Add the turmeric and peppercorns, and sauté for about 20 seconds.

2. Turn off Sauté mode. Add the rinsed rice and mung beans, water, and salt. Stir well.

3. Close the lid and set the valve to Sealing. Pressure cook on High for 7 minutes.

4. Once cooked, release pressure according to your Instant Pot’s instructions.

5. Finish with extra ghee or oil, and a squeeze of lemon if desired.

Peppercorn Tip

When I use whole peppercorns, I count how many I add so I can fish them out before eating. My mom doesn’t mind finding them as she eats, but I personally fear biting into one!

You can also use cracked black pepper instead. The flavor is a little different, but still works beautifully. Just use a few pinches or a couple of cranks — not a full ¼ teaspoon.

Why Turmeric + Black Pepper?

This recipe is simple, but the combination of turmeric and black pepper is powerful. Black pepper contains piperine, which helps the body absorb curcumin, the well-known antioxidant compound in turmeric. Fat is important for most of us, do not skip unless you are required to - it helps the flavor, digestion, and nutrient absorption.

How to Eat It

This kitchari is delicious on its own, especially with extra ghee or oil. I sometimes top it with yogurt and crushed corn chips, but often enjoy it plain. With fat. I don't skimp on that.

It’s pared down, gentle, and deeply satisfying — a testament to how well simple food can work.