A kitchari cleanse is an eating plan that’s designed to reset your eating habits and give your body a break. The cleanse focuses only on a handful of easy-to-digest foods.🥣

Kitchari cleanses are common in Ayurvedic medicine and wellness practices. The food you eat during a kitchari cleanse is hearty enough to give your body the energy it needs to realign your doshas, or your body’s three many sources of energy). The rest of the energy, Ayurvedic practitioners say, is spent on eliminating toxins that build up in your body.

In fact, any cleanse can help you change your habits and rest your digestive system. Cleanses are often promoted as a way to reset after a period of overindulging, such as during the holidays.

However, some cleanses, including a kitchari cleanse, promote themselves as a way to rid your body of toxins. Some add other benefits to their list of claims, such as mental clarity and weight loss. But there’s limited scientific evidence to back these claims.

As with any cleanse or restricted eating pattern, there are potential problems and precautions you should consider. What’s more, many of the benefits of a cleanse can be achieved with less restrictive means.

Read on to find out what the kitchari cleanse is like, what you’ll eat, and how you can incorporate some aspects into your wellness goals.

What is a kitchari cleanse?

The word “kitchari” means mixture, and the kitchari dish itself is usually a combination of a grain and a legume in a warm soup. The dish commonly uses rice and mung beans. Other whole grains and legumes like lentils can be used too.

Though legumes, in general, are difficult to digest for many people, lentils and mung beans are on the easier-to-digest list.

A bowl of kitchari is ideal for the cleanse because it’s easy to digest, and it provides plenty of nutrition for healing. It’s the primary dish in a kitchari cleanse, but other foods may be incorporated too.

Easy-to-digest, well-cooked vegetables like leafy greens and carrots can be eaten during the cleanse. Grain dishes like oatmeal are often a part of it too.

What’s more, hydrating teas and specific herbs may be selected for helping balance your doshas. Water and tea are the preferred beverages during a cleanse.

How do you perform a kitchari cleanse?

A kitchari cleanse can be 3 to 10 days. Before it starts, however, some people will need to practice pre-cleanse.

Pre-cleanse

A pre-cleanse is a period of up to 1 week before the start of the cleanse. During this time, you may cut back on sugar, caffeine, coffee, alcohol, and anything else that won’t be allowed during the cleanse. You can also begin to shift the foods you’re eating to eliminate processed food or food habits.

Cleanse

When you begin your cleanse, your daily meal plan depends greatly on what you’re looking to achieve. At a minimum, you should be eating a grain dish at breakfast and kitchari for lunch and dinner. You can add approved foods at those meals too.

Snacking is limited, but you can reach for fresh fruit or raw nuts if you find yourself hungry between meals and unable to wait. Hydration is important, so you’ll want to aim for 8 to 12 servings of water or tea during the day.

Other activities, like self-massage and exercise, aren’t necessarily a part of all kitchari cleanses. Any activities or wellness practices you do during the cleanse will depend on the outcome you want.

Post-cleanse

After the cleanse is complete, you may wish to adopt a post-cleanse plan. This involves slowly reintroducing foods and ingredients back to your diet over a week to 10 days.

You may keep eating kitchari for a few days, even after the cleanse is over, but you can begin to add other foods to your eating plan. Doing this will help make sure you don’t upset your digestive system or return to old habits too quickly, potentially reversing the effects of the cleanse.

What are the purported benefits of a kitchari cleanse?

People who practice Ayurveda believe the kitchari cleanse and the broader Panchakarma cleanse can help you reset your body’s agni, or metabolic fire. In Ayurvedic medicine, the body’s wellness comes back to your digestive health. If it’s not well, you’re not well.

Practitioners claim a kitchari cleanse may help:

• eliminate accumulated toxins from the mind and body tissues
• improve digestion and restore regular bowel movements
• remove heaviness or congestion in the body
• support a healthy body weight or weight loss
• improve energy and vitality
• promote overall health and wellness

What the research says

Most of these benefits are reported by people who’ve done the cleanse. 

This is true for many detox diets and cleanses.

The body has its own cleansing system

What’s more, the body has a built-in cleansing system, which includes the kidney and liver. These organs are capable of cleaning and removing any natural waste. If they’re damaged and not working properly, a cleanse or detox diet will not repair them — you’ll need to seek medical treatment.

Cleanses give your body time to reset

The true benefits of a kitchari cleanse, or any cleanse for that matter, is the period of time they give you to reset what you’re eating and doing. Poor habits are easy to make over the course of weeks or months. A detox or cleanse, whether it’s the kitchari cleanse or another type, helps you break those ingrained practices.

Eliminating alcohol, sugar, and processed foods will make you feel better

You may use the kitchari cleanse to reset what you’re eating and realign with healthier choices.

But just eliminating alcohol, sugar, and processed foods — which is a vital step of this cleanse and others — is likely to give you a feeling of rejuvenation and improved wellness. This feeling is less about the type of cleanse you’re doing and more about eliminating foods and chemicals that may make you feel ill or sluggish.

As long as you undertake a kitchari cleanse or a program like it with an understanding of its limits and proven benefits, you can embrace the idea of using it as a reset, or a chance to focus on healthier choices you want to make. If you feel ill or believe you’re experiencing symptoms of disease, see your healthcare provider.

Recipes for making a kitchari

A basic kitchari begins with rice and mung beans. Alone, that may not be the most flavorful option, and that may discourage you from sticking with your cleanse.

That’s why you should look for kitchari recipes that incorporate spices, herbs, and other flavoring ingredients that make kitchari more appealing.

Basic kitchari recipe

This kitchari recipe is made warming and inviting with the use of:

• cumin seed
• sesame oil
• ginger
• serrano pepper
• Ayurvedic seasonal spice mixes

These ingredients add dosha-balancing elements as well as flavor and texture to the dish.

However, this versatile dish can just as easily be made to rejuvenate your body, nourish your mind, and increase your energy and vitality (Ojas).  This particular kitchari recipe is great during times of high Vata (e.g. anxiety, restlessness, sleep disturbances, constipation), rejuvenation therapy, post cleanse therapy, postpartum, post-illness, post-surgery, or anytime you feel like you need a warm, comforting boost of nourishment.

This kitchari recipe is very healing for the gut and digestive system, making it a great meal option during times of digestive distress.  With the combination of mung beans and rice, this recipe becomes a perfect source of protein (meaning it contains all of the 9 essential amino acids) and an excellent source of dietary fiber.  The cashews and coconut provide healthy fat, protein, and essential minerals such as iron, calcium, magnesium, and zinc; while the delicious variety of vegetables add a nice boost of vitamins A, B, C, K, biotin, and folate.  Ghee is an Ayurvedic essential used to promote rejuvenation and the aromatic spices are sure to ignite your digestion.  Altogether, this meal will revitalise your body, increase your immunity, boost your digestion, and promote healthy elimination.

Rejuvenation Kitchari Recipe☀️

Doshic Effect: Vata↓, Pitta ↓, Kapha ↑↓*

Serves: 4 to 6

Prep Time: 5 minutes

Cook Time: 45 to 50 minutes

*Kapha types can enjoy it in moderation.

Utensils

Large soup pot

Small frying pan

Cutting board and knife

Measuring cups and spoons

Ingredients

For the roasted cashews and coconut:

1 teaspoon ghee

¼ cup cashew pieces

3 tablespoons shredded coconut

For the kitchari:

1 ¼ cups whole mung beans, soaked 

1 to 2 tablespoons sesame oil (use coconut oil for Pitta)

½ teaspoon cumin seed, whole

½ teaspoon brown mustard seed, whole (omit for Pitta)

⅛ teaspoon freshly ground black pepper

2 tablespoons finely minced ginger (about 2 inch cube)

1 teaspoon finely minced serrano pepper (optional, omit for Pitta)

2 teaspoons Agni Churna (or Ayurvedic spice blend of choice)*

8 cups chicken broth or veggie broth (substitute with water)

¾ cup brown rice

1 cup chopped broccoli

1 cup chopped cauliflower

1 medium carrot, chopped

2 celery stalks, chopped

1 lemon, juiced

1 teaspoon salt

1 tablespoon ghee (use 1 teaspoon for Kapha)

Chopped scallions, for garnish (optional)

Chopped cilantro leaf, for garnish (optional)

*If an Ayurvedic spice blend is not available, substitute with 1 teaspoon turmeric powder, and ¼ teaspoon each of cumin, fennel, and coriander powder. 

Directions

Roasting the cashews and coconut:

*Feel free to make extra to add on top of each individual serving (I do!)

1. To save time, it is recommended to do this step while the kitchari is cooking.

2. Place a small frying pan over medium heat and add in 1 teaspoon of ghee. 

3. Once hot, add in the cashews and coconut.

4. Sauté here for 2 to 3 minutes or until the coconut and cashews are slightly brown and toasted, stirring constantly.

5. Once toasted, take the pan off of the heat and set aside until needed.

Making the kitchari:

1. Soak the mung beans overnight in a large container of water.  If time is short, place the beans in a glass container and cover them with boiling water.  Let the beans soak in the hot water for a minimum of 30 minutes, although at least 3 to 6 hours would be ideal.

2. Strain the beans and discard the water. 

3. Heat the sesame oil in a large pot over medium heat.  Add in the cumin seeds, brown mustard seeds, and black pepper.  Sauté for 2 minutes, stirring frequently.

4. Add in the minced ginger and serrano pepper (if using).  Sauté for one minute, stirring constantly.

5. Add in the Agni Churna and sauté for 30 seconds, stirring constantly.

6. Add in the broth (or water), increase the heat to high, and bring it to a boil. 

7. Once boiling, reduce the heat to medium and add in the mung beans and brown rice.  Cook, mostly covered, for 25 minutes.  Stir every 10 minutes.

8. While cooking, begin to chop the broccoli, cauliflower, carrots, and celery.

9. After 25 minutes, add in the carrots and celery.  Continue to cook on medium heat for 5 minutes.  Stir halfway through. 

10. Add in the broccoli and cauliflower.  Reduce the heat slightly to medium-low and cook for 10 to 15 minutes.  Stir every 3 to 5 minutes.  If at any point the kitchari becomes too dry, carefully add in more broth or water by the ¼ cup. 

11. After 10 minutes, check on your kitchari.  If the beans, rice, and veggies are not all soft and well-cooked, reduce the heat to low, cover the pan completely, and cook for an additional 5 minutes (or until the preferred texture is reached).  

Check and stir every 1 to 2 minutes.   

12. Once the kitchari is cooked to your desire, turn the heat off.  Add in the salt, lemon juice, ghee, and roasted cashews and coconut.  Stir well until all of the ingredients have been evenly blended.

13. Serve into bowls.  Garnish each bowl with a handful of scallions (if using) and cilantro (if using) .  Sprinkle with extra roasted cashews and coconut if available.

14. Enjoy this nourishing kitchari dish as a hearty, healthy lunch or dinner anytime you need a boost of energy and vitality!

REHEATING TIP

Although food is always best when eaten fresh, leftovers can be stored in an airtight glass container for 1 to 2 days.  When reheating, use only the amount that is needed at that time (never reheat food more than once!).  Place the kitchari in a small pan.  Reheat, covered, on a very low setting for 10 to 15 minutes, stirring frequently.  Once heated, add a dash of salt, splash of fresh lemon juice, and a small spoonful of ghee.  Sprinkle with extra roasted cashews and coconut if available.  Stir well and enjoy!  

Breakfast kitchari recipe☀️

For breakfast, you can eat oatmeal and/or amaranth with warming spices like cinnamon and nutmeg, or you can try your hand at this breakfast kitchari. Sweetness comes from natural sources like dates and honey. Ghee adds agni-boosting richness.

One of the greatest things about kitchari is its versatility.  In fact it is so versatile, just by adding in a few special ingredients, we can transform this savory dish into a sweet, wholesome breakfast!  Kitchari naturally is a complete protein source (meaning it provides all of the essential amino acids), is packed with fiber, and is a great source of iron, B vitamins, calcium, potassium, magnesium, folate, copper, and zinc; all the more reason to start your day with this energizing meal!

This breakfast kitchari recipe uses the typical base of mung dal and basmati rice, but adds in some sweet and nourishing ingredients such as dates, coconut, cinnamon, and honey.  It is suitable for all dosha types, and is perfect during times of digestive imbalance, detoxification, post-cleansing, post-illness, general weakness, malnutrition, and weight loss.  However, this balanced recipe can be eaten as part of a healthy breakfast anytime, no matter the reason or the season!

Breakfast Kitchari Recipe

• Doshic effect: Vata↓, Pitta↓, Kapha↓
• Serves: 2
• Prep Time: 5 minutes
• Cook Time: 25 to 30 minutes

Utensils

Medium saucepan

Carrot grater

Measuring spoons and cups

Ingredients

• 3 cups water
• 2/3 cup moong dal
• 1 cinnamon stick
• Large pinch salt
• 1/2 cup basmati rice
• 1/2 cup grated carrots
• 1-1/2 teaspoons Ayurvedic Breakfast Spices*
• 4 dates, pitted and chopped (use 2 dates for Kapha)
• 2 tablespoons cashew pieces
• 1 tablespoon shredded coconut
• 2 teaspoons ghee
• 2 to 4 teaspoons honey (use maple syrup for Pitta)
• Cinnamon, for garnish
• Coconut, for garnish

*Substitute with 1/2 teaspoon turmeric, 1 teaspoon cinnamon, 1/2 teaspoon ginger powder, and 1/4 teaspoon cardamom powder.

Directions

1. Heat the water in a medium saucepan to bring it to a boil.  Once boiling, reduce the heat to a low-medium setting.  Stir in the mung dal, cinnamon stick, and a large pinch of salt.

2. Cover the pan, leaving a slight crack to avoid overflow and cook here for 15 minutes, stirring halfway through.  While cooking, begin to grate the carrot.

3. Add in the basmati rice and the grated carrots.  Stir well and replace the cover, cooking for an additional 15 minutes and stirring every 5 minutes. 

4. Reduce the heat to low and add in the Breakfast Spices, chopped dates, cashew pieces, coconut, and ghee.  Turn the heat off but leave the pan on the hot burner.  Cover the pan completely and let it sit for an additional 5 minutes.

5. Serve into two bowls.  Once the kitchari has cooled slightly, add in 1 to 2 teaspoons of honey per bowl and sprinkle with cinnamon and coconut. 

6. Enjoy this dish regularly as a healthy, healing breakfast for all body types and all seasons. It is especially beneficial during times of digestive issues, detoxification, weight loss, illness, post-cleansing, and general weakness. 

Health tip: For times of Kapha imbalance or weight loss, it is recommended to replace the basmati rice with equal amounts of quinoa or millet. These healthy, whole grains are lighter in quality, unrefined, and provide more nutrients overall (and fewer calories!).

Quinoa kitchari recipe☀️

If you don’t like rice, some kitchari recipes are made with other whole grains. In this kitchari recipe, mung beans are combined with quinoa for a light but filling dish.

Quinoa Kitchari

Although kitchari is not a necessity to have an Ayurvedic diet, it can definitely be a healthy staple for those that choose.  In fact, more days than not, I find myself making (and craving) this dish on a daily basis.  The reason why I LOVE this dish so, is because of the versatility in taste, ingredients, and health properties that it possesses.  Kitchari can vary quite a bit in quality depending on the spices, oils, veggies, dal, and grain used.  Some kitchari recipes may be perfect for a cleanse, while others may be more useful in rejuvenation therapy.   Some may be beneficial for the fall season and others better for summer.  This tridoshic Kitchari recipe, is considered very sattvic (balanced) by nature, and therefore useful for all times!

There are countless kitchari recipes available.  This particular kitchari recipe is made using quinoa, rather than the traditional basmati rice.  Although I love basmati rice, it is still a refined grain that possesses heavy and sticky qualities, while lacking in fiber and other vital nutrients.  In fact, many individuals (especially with high Kapha) report feeling very heavy, sleepy, and bloated after eating white rice.  Alternatively, quinoa is light in quality and is a complete protein source with a wide range of vitamins and minerals. 

A few other factors that really make this kitchari recipe amazing are the colorful veggies that provide a cleansing, alkalising, and nutritive effect, and the gently warming digestive spices that can be used by all dosha types.  With all of these aspects in mind, it is no wonder why this recipe can be used long-term, no matter the season or your personal body-type.

Tridoshic Mung Dal and Quinoa Kitchari Recipe☀️

• Doshic effect: Vata↓, Pitta↓, Kapha↓
• Serves: 4 to 6
• Time: 15 minutes
• Cook time: 30 minutes
• Gluten Free, Vegetarian (can be made vegan)

Utensils

• Cutting board and knife
• Large soup pan

 Ingredients

• 1 tablespoon sesame oil (use coconut oil for Pitta)
• 1/2 teaspoon cumin seed, whole
• 1/4 teaspoon freshly ground black pepper
• 1/2 teaspoon turmeric powder
• 1 teaspoon Agni Churna (spice blend)
• 1 tablespoon finely grated ginger
• 1 tablespoon shredded coconut (omit for Kapha)
• 6 1/2 cups water
• 1 cup moong dal
• 1 cup quinoa
• 1/2 medium zucchini, chopped
• 1/2 medium yellow squash, chopped
• 1 celery stalk, thinly sliced
• 1 medium carrot, thinly sliced
• 1 cup chopped baby spinach leafs (use kale for Pitta)
• 1/2 teaspoon pink Himalayan salt
• 1 lime, juiced
• Chopped cilantro leaves, for garnish
• Chopped green onion, for garnish
• Shredded coconut, for garnish (omit for Kapha)
• Ghee, for individual servings (optional)

Directions

1. Place a large soup pan over medium heat and add the sesame oil.  Once the oil is warm, add in the cumin and black pepper.  Stir continuously for 2 minutes.

2. Add in the turmeric, Agni Churna, fresh ginger, and shredded coconut. Stir for an additional 30 seconds. 

3. Add in the water and bring it to a boil over high heat.

4. Turn down the heat to medium and add in the mung dal.  Cook here for 15 minutes, stirring every 5 minutes.  The pot should be covered, but slightly cracked to avoid the water from overflowing.

5. While this is cooking, begin to chop the zucchini and yellow squash.  Cut the celery and carrot into thin slices.

6. After 15 minutes, add in the quinoa, celery, zucchini, yellow squash, and carrot.  Cook on medium heat for 10 minutes, stirring every 3 to 4 minutes to avoid the food from sticking to the bottom of the pan. If the kitchari becomes too thick, carefully add more water by the quarter cup.

7. While waiting, chop the spinach.

8. After 10 minutes, add in the spinach, reduce the heat to low, cover the pan completely, and cook for 5 minutes.  Stir every 1 to 2 minutes to avoid the kitchari from sticking to the bottom of the pan.

9. After 5 minutes, check on the dal to make sure it is soft, mushy, and well cooked.  The veggies should be soft as well, but still vibrant in color.

10. Once you have your desired consistency, turn off the heat.  Add in the salt and lime juice.  Blend all of the ingredients evenly.  Cover the pan and let it sit for  3 to 5 minutes to allow the flavors to come together.

11. Once you have served the kitchari in bowls, sprinkle each bowl with cilantro, green onion, and shredded coconut. Add in 1 teaspoon of ghee (if used) per serving.  Extra salt and pepper can be added at this time as well.

12. Eat, share, enjoy, and nourish.

Ingredient tip: If this recipe becomes a regular staple for you and your family, feel free to get creative by substituting different vegetables such as sweet potato and beets in the winter and fall, and asparagus, broccoli, and cauliflower in the spring and summer. 

Are there any precautions to consider before doing a kitchari cleanse?

Cleanses can be quite restrictive. That makes them hard to stick to, so you may want to start with a shorter cleanse to get a taste for what it’s like. While the kitchari cleanse is designed to be days long, many detox plans are only 48 or 72 hours.

Sticking with a cleanse can be difficult because of potential side effects or other issues. You may experience cravings or symptoms that make you physically uncomfortable. For example, you may experience caffeine withdrawal during the cleanse if you didn’t limit your intake before starting. Cleanses can also be mentally exhausting.

What’s more, people who are menstruating should avoid the cleanse, and people who are pregnant or breastfeeding should too. If you already have issues with energy or stamina, it’s a good idea to skip the cleanse.

If you have any concerns about taking part in a cleanse, talk with your healthcare provider or an Ayurvedic Practitioner. They can help you assess the risks and decide if the kitchari cleanse is a good choice for you.

We hope you love Kitchari as much as we do. With Love, your Breathe Ayurveda team 🌺