What the heck is
Kitchari?!
Kitchari is a an ancient anti-inflammatory meal made of rice & lentils - coming together into a soft easy to digest situation. A simple pantry meal that tastes great due to smartly used spices.
When I began eating healthy, salads were too lame and I didn’t have time for all the shopping and prep required to make clean meals. My family staples, Dal & Kitchari, were something I could make from the pantry, and eat to satisfaction. Since then, I've changed. Now - I only eat clean, including awful looking green smoothies that would make a grown man cry. But the lentils - still staples, and beloved. In this article, I'll give a brief history on Kitchari - cover it's use today both as a healing food and regular food. Then I'll share 3 easy ways to incorporate Kitchari into your diet.
+ 3 Ways to Eat
by Nimisha Jain
May 14 2025
History
Kitchari is a savory meal made of Rice, Spices (including Turmeric), and Mung Bean (not a bean, classified as a lentil in Hindi, but a “pulse” in English). Kitchari has been around for thousands of years. At a dig at Tagar in India, archeologists excavated pots from 2000 years ago containing burnt bits of rice and mung [1]. It’s been mentioned in even older Sanskrit texts like the Mahabharata [2]. It’s even travelled to other countries and inspired their classic dishes - like Kedgeree in England, and Koshari in Egypt. Today, it remains connected with the Ayurvedic system of wellness [3] - which considers it an ideal food.
Healing Food
Kitchari is a detoxifying and cleansing meal that nourishes the body. Thus, it is often used for healing purposes - like a hearty alternative to broth or soup. With turmeric and other spices, it’s got anti-inflammatory properties [4] and contains antioxidants. However the most important aspect of Kitchari cannot be read on a label. It’s the fact that Kitchari is easy to digest [5]. It’s very easy for the stomach to break down and use. This saves the body energy which can then be spent by the immune system on healing. Before modern medicine, healing often relied on diet - give a person simple food and let them rest! [6]
Food - Food
What is really exciting to me is Kitchari’s potential as a regular clean meal. It offers many of the same benefits of a juice cleanse or a fast, without the deprivation of protein and energy. Giving your gut a regular rest can alleviate brain fog [7], increase circulation - and even help detoxify your skin. We’ve all felt lethargic, even on the verge of breaking out, after eating certain foods. Imagine the opposite! So - makes sense why it's stuck around this long, and why it’s gaining popularity in the West.
Across the globe - humble dishes, like Beans & Rice, Congee, Chicken Soup & Kitchari - have remained for a reason. They may not look flashy, but they are the true Mona Lisas of cuisine. The modern diet has become very decadent and toxic - it’s out of control! Many of the foods we eat regularly were once a rare luxury! In truth, this is not due to evil - but to rapid growth. Now that we have mastered the production of calories, and food safety - we are moving on to the quality of the calories.
Wherever you are on your healthy eating journey, I hope you find things that are nourishing and enjoyable. Humans have worked hard advancing agriculture and developing cuisine - now we get to benefit!
In Conclusion
Alternative Mashed Potatoes
Serve where you’d normally use a potato side, for a novel flavor and added nutrition. Plus - no peeling or cooling required!
3 Easy Ways to Incorporate Kitchari into Your Diet
Breakfast Hash Base
Great idea from a customer - top with poached egg - the flavors go great, and ideal for leftovers the next day. Eggs are also easy to digest.
Kitchari Bar
Treat it like Chili - make a pot, and have a toppings bar. How most Indians eat, traditional toppings being Plain Yogurt, Papadam, Achaar, and Ghee. You can use anything! Avocado, Chutney, Crushed Chips, Pickled Onions, Hot Honey, and more.
Where to Find Kitchari - you have many great options. You can find a recipe you like and follow, you can try products like spice mixes and kits that help you cook, and pre-made add-to-water products. Trader Joes even makes microwavable kitchari. Jain Family Foods makes a spice blend (with recipe), two types of kits, and bundles for those who need more.
About the Author: Nimisha is a former stand-up comedian, Artist, and Entrepreneur. She is based in Connecticut, and travels around the world to bother her friends and family!
References:
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“A Preliminary Report of Excavations at Ter (Tagar), District Osmanabad, Maharashtra (2014-2015)” { https://www.academia.edu/99907270/A_Preliminary_Report_of_Excavations_at_Ter_Tagar_District_Osmanabad_Maharashtra_2014_2015 }
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“The earliest reference to Khichdi could be found in the Indian epic ‘Mahabharata’, the events pertaining to which are believed to have taken place between 9th and 8th centuries BCE.” { https://timesofindia.indiatimes.com/life-style/food-news/the-tale-of-humble-khichdi/articleshow/75610905.cms }
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An ancient system of wellness from the Vedic Period in South East Asia, which also gave us Yoga. “A glimpse of Ayurveda – The forgotten history and principles of Indian traditional medicine”.{ https://pmc.ncbi.nlm.nih.gov/articles/PMC5198827/ }
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"Turmeric benefits: A look at the evidence”.{ https://www.health.harvard.edu/staying-healthy/turmeric-benefits-a-look-at-the-evidence }
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“Lentils and mung beans…easy to digest, and it provides plenty of nutrition for healing”. { https://www.healthline.com/health/how-to-do-a-kitchari-cleanse }
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"Experts are predicting great strides in the ways we use food to treat or prevent illness over the coming decades."{ https://www.webmd.com/diet/future-of-food-special-report/20220602/a-timeline-of-food-as-medicine }
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"How Improving Gut Health Can Help Clear Brain Fog". { https://vitalitytulsa.com/how-improving-gut-health-can-help-clear-brain-fog/ }